Sunday: Rest day mothers day.
Weird one today. Had social obligations during the day, however, body clock was adapted to nightshift life.
had to flip my sleep schedule on Sunday to prepare for day shift on Monday, so ended up having a very small eating window, and made a few sub optimal food choices due to realising about 4 hours before bedtime that I wasn't gonna hit calories.
hit 3000 cals, 250 protein.
pasta for lunch
chicken stirfry and 3 eggs for dinner
big bowl of low fat greek yogurt, 30g whey, blueberries.
Meat pie at the football, and a donut on the way home.
OH, and diced kangaroo wrap!
Lot of food, in not a lot of time. but, it's working, as MONDAY was a great training day.
Monday: Hit upper body.
Weight: 78.2kg - this is probably water weight. but it's good to see an increase. lately been stuck at 77kg for a week or so. I've plateaud at this weight in previous bulks.
Cals for monday: 2905 or 3250 if I decide at some point after writing this and going to bed to eat the last donut. I'll probably have it. we'll see.
240-250 protein
283 carb, 83 fat
BENCH: 50kg for 6, 60kg for 3, failed to hit the 4th rep - attempted twice, failed twice.
Had a 3rd crack, hit 2 reps full ROM, then pumped out 4 more reps at like fist away from my chest depth - total 6. I'll take that.
added a rep to tricep pull down
added 2 reps to lateral raise. - currently doing 6kg cable raises ( 11, 11, 20) - gonna up this weight!
added 3 reps to machine rows.
Cable one arm rows - no progress, ran out of time - maintained last weeks effort.
Shrugs: jumped up to 27.5kg's did 15,12,10 - last week did 25's for 20,20,21. I feel like the 27.5s were too heavy for me to really focus on the contraction and good form. I might switch to a barbell, and do 52.5kg instead.
Progress is good.
Tossing up the idea of going on a short mini cut. the food is becoming somewhat of a chore to eat, perhaps, do a short sharp cut, lean out. lose maybe 1.5-2kg and then back on it.
No photo of the donuts today bc I know that will rustle a few jimmies. but just imagine a delicious chocolate Krispy Kreme.
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but stay pushing
