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FRIDAY:
REHAB DAY.
Today Is an all body workout day, I mainly hit all the exercises prescribed to me by the physio.
There are so many now that it is pretty much a solid full body workout. Felt very week and sore.
Weight: 75.7kg. Holding steady.
Calories 3400 ish
Breakfast: Oats and a rice crispy treat pre workout 843 cals
SMOKO: Two cans of tuna rice and Kim chi and eggs
LUNCH: Pasta beef
Dinner: Porterhouse steak and chips 688 calories.
Misc: Cookies, ice cream, easter eggs and fruit 672
adding more fruit to diet. I tend to avoid it because of how low calorie it is vs the time it takes to consume. I've got limited time through the day to inhale food.
Training:
One arm DB raises:
3 sets of 1kg x 15 reps
Bench press:
40kg x 15 reps
50kg x 7 reps
50kg x 7 reps
I am not strong at all nor confident pushing it hard with shoulder injuries, such is life.
Plate press
20kg x 11 reps - 3 sets
one arm Cable standing row:
32kg x 17 reps
32kg x 17 reps
32 kg. 12 reps
Leg extn:
32kg x 18 reps
36kg x 10 reps - 2 sets
Box squats: Knees feel absolutely worn out today. idk why physio prescribed these. I stopped doing these ages ago because they made my knees sore - now they're supposedly the cure to my knee pains? fuck
60kg x 10 reps - 3 sets
Cable lateral raises:
4.5kg x 20 reps
4.5kg x 17 reps
8kg x 6 reps
Bulgarian Rdl: these aren't working for me. been with them for 4 weeks now. just so hard to balance, really can't even focus on getting a good contraction if Im jus trying to rush the rep before I fall over. Might fuck them off for regular DB RDL
10kg x 10 reps - 2 sets
12.5kg x 7 reps.
\
aLso did a 2.5km run/walk in the arvo. Knees felt awful. Gonna go back to physio on Monday. Not good.
I am unsure how to moderate my calories on the weekend.
typically I don't train on weekends, I do some cardio and steps maybe a bit of yoga. I also don't work - so my activity Is a lot lower. Should I reduce calories on the weekends to account for this? I suspect 3200 ish is appropriate.
But, as most people can relate: weekends is time for family and eating out etc.
am also suspecting that 3400 calories on a work day is actually NOT enough - and perhaps 3600 should be the goal for work days. Realistically come Saturday I could potentially be 1000 calories under where I needed to be
Perhaps:
Keep calories 3400 during the work days, be a little under the goal, but then keep calories at 3400+ on weekends, knowing that I've probably overshot where I need to be - but that's okay cause I was a little under Monday to Friday.
idk bros
REHAB DAY.
Today Is an all body workout day, I mainly hit all the exercises prescribed to me by the physio.
There are so many now that it is pretty much a solid full body workout. Felt very week and sore.
Weight: 75.7kg. Holding steady.
Calories 3400 ish
Breakfast: Oats and a rice crispy treat pre workout 843 cals
SMOKO: Two cans of tuna rice and Kim chi and eggs
LUNCH: Pasta beef
Dinner: Porterhouse steak and chips 688 calories.
Misc: Cookies, ice cream, easter eggs and fruit 672
adding more fruit to diet. I tend to avoid it because of how low calorie it is vs the time it takes to consume. I've got limited time through the day to inhale food.
Training:
One arm DB raises:
3 sets of 1kg x 15 reps
Bench press:
40kg x 15 reps
50kg x 7 reps
50kg x 7 reps
I am not strong at all nor confident pushing it hard with shoulder injuries, such is life.
Plate press
20kg x 11 reps - 3 sets
one arm Cable standing row:
32kg x 17 reps
32kg x 17 reps
32 kg. 12 reps
Leg extn:
32kg x 18 reps
36kg x 10 reps - 2 sets
Box squats: Knees feel absolutely worn out today. idk why physio prescribed these. I stopped doing these ages ago because they made my knees sore - now they're supposedly the cure to my knee pains? fuck
60kg x 10 reps - 3 sets
Cable lateral raises:
4.5kg x 20 reps
4.5kg x 17 reps
8kg x 6 reps
Bulgarian Rdl: these aren't working for me. been with them for 4 weeks now. just so hard to balance, really can't even focus on getting a good contraction if Im jus trying to rush the rep before I fall over. Might fuck them off for regular DB RDL
10kg x 10 reps - 2 sets
12.5kg x 7 reps.
\
aLso did a 2.5km run/walk in the arvo. Knees felt awful. Gonna go back to physio on Monday. Not good.
I am unsure how to moderate my calories on the weekend.
typically I don't train on weekends, I do some cardio and steps maybe a bit of yoga. I also don't work - so my activity Is a lot lower. Should I reduce calories on the weekends to account for this? I suspect 3200 ish is appropriate.
But, as most people can relate: weekends is time for family and eating out etc.
am also suspecting that 3400 calories on a work day is actually NOT enough - and perhaps 3600 should be the goal for work days. Realistically come Saturday I could potentially be 1000 calories under where I needed to be
Perhaps:
Keep calories 3400 during the work days, be a little under the goal, but then keep calories at 3400+ on weekends, knowing that I've probably overshot where I need to be - but that's okay cause I was a little under Monday to Friday.
idk bros
Attachments
@jackyboy12 if you don tfeel strong at 3400 lets bump it up
with the knees how much bpc you using?
you eating a lot of ice cream etc regular thats probably causing inflammations, making joints worse
carnivore diet would completely heal that
Yeah I'm going to trial 3600 next week for work days. If My maintenance is 3200 - then perhaps 3600/3700 is appropriate.
BPC is on the shopping list at the moment - Just chasing a good Aussie source.
100% agree that there is probably some sugar related inflammation. Trying to keep my junk food to an absolute minimum.
Saturday rest day
Woke up did spin class with the old ladies. Great cardio workout.
Coached my family member at the gym. did a few sets of arms, forearms and traps.
Calories 3000+, I ate out for dinner so can't really be sure
Breakfast: bacon egg bagel
Smoko: tune rice kimchi
Lunch: surprise surprise, beef pasta
Dinner: Turkish kebab and some chips
Crap: Had 30g of chocolate, and some fruit. Not much though
Weight 75.7kg
Im gonna try and swap out my nightly ice cream for something less crappy - perhaps that will reduce inflammation and joint pains.
it's a shame, as I look forward to a little bit of shit at the end of the day.
Woke up did spin class with the old ladies. Great cardio workout.
Coached my family member at the gym. did a few sets of arms, forearms and traps.
Calories 3000+, I ate out for dinner so can't really be sure
Breakfast: bacon egg bagel
Smoko: tune rice kimchi
Lunch: surprise surprise, beef pasta
Dinner: Turkish kebab and some chips
Crap: Had 30g of chocolate, and some fruit. Not much though
Weight 75.7kg
Im gonna try and swap out my nightly ice cream for something less crappy - perhaps that will reduce inflammation and joint pains.
it's a shame, as I look forward to a little bit of shit at the end of the day.
Attachments
Hello Bros
Today is Sunday, also the lords day. Today was spent praising god, doing some yoga and having a good rest.
76.7kg today. bitter water from the eating out.
Sore arms from the cheeky sets yesterday.
Thinking about reducing the times I train legs. I hit it hard once a day, and then the other days I trained them feel like junk volume due to being sore from the previous weeks workout.
Todays diet is fairly good.
Breakfast was the egg and bacon bagle
Had my tuna egg rice and Kim chi for mid morning snack
Beef pasta for lunch
Chicken curry and rice for dinner
For desert bit of ice cream and cookies.
All up 3400 cals 190g of protein.
Any one know of any good BPC 157 sources?
And im thinking of jumping on test - would this be good?
Today is Sunday, also the lords day. Today was spent praising god, doing some yoga and having a good rest.
76.7kg today. bitter water from the eating out.
Sore arms from the cheeky sets yesterday.
Thinking about reducing the times I train legs. I hit it hard once a day, and then the other days I trained them feel like junk volume due to being sore from the previous weeks workout.
Todays diet is fairly good.
Breakfast was the egg and bacon bagle
Had my tuna egg rice and Kim chi for mid morning snack
Beef pasta for lunch
Chicken curry and rice for dinner
For desert bit of ice cream and cookies.
All up 3400 cals 190g of protein.
Any one know of any good BPC 157 sources?
And im thinking of jumping on test - would this be good?
@jackyboy12 clean meals do it right
and drop the ice cream and lower carbs inflammation will go down imo
you still slammed desert bro
darnon the BPC157 did you check umbrella labs or https://researchchemicals.co both approved here i like RCS
you can jump on test sure but how about you clean up the diet bro? lets do it together
APPROVED LOG
bro sounds like you got things definitely under control
we have a spin class at my gym we get a lot of crazy athletes that come to it
