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TUESDAY - LEG DAY
Ended up hitting the gym twice today.
Did legs first thing in the morning
Then after breakfast hit some 30 mins cardio on the spin bike, followed that with some Forearm and shoulder training.
I have dropped my calories to 3200 as I am not working at the moment and therefore less active.
Weight is 77.2kg
Training Tuesday was great, really pushed my legs hard
Hip thrust: 80 kg x 9, 9, 11 - added 20kg to this as I finally found a machine for it.
SPlit squat: 50kg x 6,6,6 this is up 10 kg from last week.
Leg press: 115kg x 10, 135kg x 10, 14 - I will up weight next week
Bulgarian RDL: 12kg x 8,8,10 - ready to increase on this one.
Romanian dead lift BB: 50kg x 10, 55kg x 10, 12 - I might just try and smash 14 reps on this before upping
Deadbugs to failure
Calf raises, 60kg x 10,13, 11
GVT ON the fore arms
Did reverse curls 14kg - got to the 7th set 9 reps in
Wrist curls bb 15kg - got 10 sets done and 20 reps on last set - need to up weight
Lateral raise db: 6kg got to 10 sets for 9 reps
Diet was clean yesterday, s
protein Oats breakfast
beef pasta Pasta lunch
Stirfy chicken and eggs dinner
Snack was 200g kangaroo mince with an egg, peas and Kim chi
Had a maxibon for desert. it's good alternating the yogurt and the ice cream. I'm eating yogurt like 5 days week and occasionally dropping in the other shit - moderation is key. I miss desert tho ngl. I eat for the macros 5 meals a day, I look forward to the one meal a day that's purely just for hedonistic purposes.
Protein is up for Wednesday btw
Ended up hitting the gym twice today.
Did legs first thing in the morning
Then after breakfast hit some 30 mins cardio on the spin bike, followed that with some Forearm and shoulder training.
I have dropped my calories to 3200 as I am not working at the moment and therefore less active.
Weight is 77.2kg
Training Tuesday was great, really pushed my legs hard
Hip thrust: 80 kg x 9, 9, 11 - added 20kg to this as I finally found a machine for it.
SPlit squat: 50kg x 6,6,6 this is up 10 kg from last week.
Leg press: 115kg x 10, 135kg x 10, 14 - I will up weight next week
Bulgarian RDL: 12kg x 8,8,10 - ready to increase on this one.
Romanian dead lift BB: 50kg x 10, 55kg x 10, 12 - I might just try and smash 14 reps on this before upping
Deadbugs to failure
Calf raises, 60kg x 10,13, 11
GVT ON the fore arms
Did reverse curls 14kg - got to the 7th set 9 reps in
Wrist curls bb 15kg - got 10 sets done and 20 reps on last set - need to up weight
Lateral raise db: 6kg got to 10 sets for 9 reps
Diet was clean yesterday, s
protein Oats breakfast
beef pasta Pasta lunch
Stirfy chicken and eggs dinner
Snack was 200g kangaroo mince with an egg, peas and Kim chi
Had a maxibon for desert. it's good alternating the yogurt and the ice cream. I'm eating yogurt like 5 days week and occasionally dropping in the other shit - moderation is key. I miss desert tho ngl. I eat for the macros 5 meals a day, I look forward to the one meal a day that's purely just for hedonistic purposes.
Protein is up for Wednesday btw
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Would kangaroo be most similar to beef?
@jackyboy12 damn the legs are thickening up bro
looking amazingi like the training you doing it right but leg presses dont go up in weight go up in reps
stay high on protein
It's a red meat with macro's like chicken breast.
@jackyboy12 damn the legs are thickening up bro
i like the training you doing it right but leg presses dont go up in weight go up in reps
stay high on protein
at what number of reps would I start thinking about upping the weight?
Keep pushing. You’re doing great
@jackyboy12 think closer sets with 15-20 reps for the pump bro
Does this training approach still apply to me, as a natural, currently?
That's what I want to do the day start working expos.
Nice detailed log updates.........
Keep up the good work bro.......
THURSDAY ALL BODY
back to to work today, cals back to 3400
weight 77.6kg
might cut out the fibre and vegetables. making me feel bloated and gassy.
Now I remember why I cut them out In the first place lol.
Training was good.
Hit bench PR - 60kg for 4 reps - failed on 5. last week I only got 3
incline shrug: 20kg x 20, 18, 17
ONE ARM CB CURL: 9kg x 15, 15,15 - time to up weight
seated cable row: 45kg x 7,8, 12
front raises db 2kg x 13, 13, 16 - this is for shoulder rehab
military press seated: 25kg x 10,10, 15 - feel good. maybe weight increase
leg ext: 36 kg x 10,10, 12 - holding weight here
banded squat with 10kg plate: 8,8,10 - rehab exercise. this one honestly feels like a bs exercise, I don't really feel anything on this.
feeling good, bit bloated but good.
any advice?
back to to work today, cals back to 3400
weight 77.6kg
might cut out the fibre and vegetables. making me feel bloated and gassy.
Now I remember why I cut them out In the first place lol.
Training was good.
Hit bench PR - 60kg for 4 reps - failed on 5. last week I only got 3
incline shrug: 20kg x 20, 18, 17
ONE ARM CB CURL: 9kg x 15, 15,15 - time to up weight
seated cable row: 45kg x 7,8, 12
front raises db 2kg x 13, 13, 16 - this is for shoulder rehab
military press seated: 25kg x 10,10, 15 - feel good. maybe weight increase
leg ext: 36 kg x 10,10, 12 - holding weight here
banded squat with 10kg plate: 8,8,10 - rehab exercise. this one honestly feels like a bs exercise, I don't really feel anything on this.
feeling good, bit bloated but good.
any advice?
Attachments
@jackyboy12 beautiful meals
stay lean bro
if fiber and vegetables making you feel bloated you're not digesting correctly
if anything I would add more psyllium husk fiber along with probiotics and digestive enzymes
add all 3 and watch your digestion improve
thanks my bro.
Sounds like a lot of work just to be able to digest foods that serve very little purpose.
what's the actual point of fibre?
I certainly have never needed it.
Friday: ended up having a rest day.
Thursday was first day back at work, had a late night. rather than absolutely nuke my body by gym on 5 hours sleep and another day on the tools, I gave myself a rest, did some stretches and decided to move my programmed session to Saturday instead. It's not problem. the '5th' day I've been doing lately was always just a bonus day for weak points - which I can certainly hit anyway tomorrow.
Will end up hitting gym 4 days this week.
weight 76.1kg - 1kg drop!
Calories 3400
Gonna keep protein where it's at for now. 250g is a lot, most I've ever done, starting to feel a little gross lol.
18k steps today
22k yesterday. activity back up.
No longer have access to a microwave at work, have to drive to petrol station. This will result in switching my meals up. my second lunch will happen when I go home, and I'll reincorporate tuna sandwiches so that I can have a quick/easy to eat top up snack in the morning that doesn't require heating and time that I don't get.
life isn't always optimal. adapt. do the best you can
Thursday was first day back at work, had a late night. rather than absolutely nuke my body by gym on 5 hours sleep and another day on the tools, I gave myself a rest, did some stretches and decided to move my programmed session to Saturday instead. It's not problem. the '5th' day I've been doing lately was always just a bonus day for weak points - which I can certainly hit anyway tomorrow.
Will end up hitting gym 4 days this week.
weight 76.1kg - 1kg drop!
Calories 3400
Gonna keep protein where it's at for now. 250g is a lot, most I've ever done, starting to feel a little gross lol.
18k steps today
22k yesterday. activity back up.
No longer have access to a microwave at work, have to drive to petrol station. This will result in switching my meals up. my second lunch will happen when I go home, and I'll reincorporate tuna sandwiches so that I can have a quick/easy to eat top up snack in the morning that doesn't require heating and time that I don't get.
life isn't always optimal. adapt. do the best you can
Attachments
@jackyboy12 generally it helps bloat and digestion, like psyllium husk
but if you're having issue with it, dont add it
but adding more digestive enzymes and probiotics def a must
@jackyboy12 I see like a candy bar there? i would replace with protein bar and i suggest meal prepping, you can heat up hot at home and bring to work wrapped in towel will stay warm for lunch easy, I had 5 meals like that
