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I’m trying very hard to get carbs that low haha
Very nice day on the arms. You hit a lot of different exercises.
Skull Crushers and close grip. Press very good.
Skull Crushers and close grip. Press very good.
Diet is great man. You definitely want to keep the eggs in somewhere. Maybe not always breakfast but they are something you want in there.
Food for the day;
Nothing too different here today as the meals have been prepped for the week mostly. I’ll swap food around weekly rather than daily as it is much easier for consistency.
First meal was 5 eggs and half an avocado
Lunch was the prepped satay chicken with rice
Third meal was yoghurt, walnuts and wpi shake.
Dinner, trusty rib eye steak and steamed green vegetables
Total cals 2292
Protein 223
Carbs 98
Fats 223
Need to come up with another meal for breakfast that’s high in protein and good fats. Don’t really want many carbs at all with this meal as I aim to get the carbs for the day around lunch. Don’t get me wrong I love the eggs but would be beneficial nutrition wise to swap things up now and then.
Can’t beat a good ribeye
So haven’t updated the last two days, haven’t trained, diet has still been ok but not as tight as it should be. Finished up with my full time job for the year and booked in some private work to top up the funds before Christmas. Well had a huge day in the heat going full steam to get the job done in two days. Firstly it fucked up my eating schedule lol and second I got burnt like fuck and ended up with heat stroke. Couldn’t train that afternoon as I was proper wrecked, still had to get back the next day and get the job finished even though I was fucking cooked. So back in yesterday to finish things off and I wasn’t in good shape, could hardly eat when I got home definitely couldn’t train if I tried just needed rest.
Ended up sleeping 14 hrs and woke up this morning completely different, felt good again. Had another private job booked in so eating was scattered. Had to get the wifey a Christmas present from the shopping centre and tried to find anything somewhat healthy food. Found some chicken and salad bowl and got some extra grilled chicken. Crazy how many people destroy themselves with kfc, McDonalds and deep fried shit, good reminder to never get back to those old habits. I’ll post a pic of the sunburn I copped on the first day and the food I was able to find.
Ended up sleeping 14 hrs and woke up this morning completely different, felt good again. Had another private job booked in so eating was scattered. Had to get the wifey a Christmas present from the shopping centre and tried to find anything somewhat healthy food. Found some chicken and salad bowl and got some extra grilled chicken. Crazy how many people destroy themselves with kfc, McDonalds and deep fried shit, good reminder to never get back to those old habits. I’ll post a pic of the sunburn I copped on the first day and the food I was able to find.
@Allupfromhere back looks great but sunburned, you ok?
meals clean I see chicken breast right? and on right rice with corn avocado? you made it?
Now I was trying to play catch up for the workouts missed last 2 days and decided to move to a ppl split. Honestly really enjoyed swapping this up like this and feel I might keep this spilt moving forward until I cycle. Will see how I go and progress maybe even continue this spilt on my cycle.
Push
Flat db press
Warm ups
10@20kg’s
5@30kgs
Working sets
[email protected]
[email protected] 1rir
[email protected]#
I can definitely push more weight here but I struggle to get them up. Once they’re up I’m fine but don’t wanna risk injury throwing them up as I train by myself.
Incline bench press
Acclimation set here to see what I’ve got in me.
5@60kg
Working sets
8@70
8@70
6@70#
Incline db fly
12@15
12@15
10@15#
Db side lateral raises
10@10/20@5
10@10/20@5
Single cable lateral raises with pause
[email protected]
[email protected]
[email protected] right - [email protected] left
1/2 pause at the top every rep, 3 sec negative.
Skull crusher/ close grip press super set
8@35/10@35
8@35/10@35
8@35/8@35##
Tricep press down
10@68kg
10@68kg
10@68/10@32
Honestly loved this workout, I feel like I get the better exercises in and eliminate some junk volume.
Body feeling good, shirts are getting looser around the trunk and tightening up upstairs.
Push
Flat db press
Warm ups
10@20kg’s
5@30kgs
Working sets
[email protected]
[email protected] 1rir
[email protected]#
I can definitely push more weight here but I struggle to get them up. Once they’re up I’m fine but don’t wanna risk injury throwing them up as I train by myself.
Incline bench press
Acclimation set here to see what I’ve got in me.
5@60kg
Working sets
8@70
8@70
6@70#
Incline db fly
12@15
12@15
10@15#
Db side lateral raises
10@10/20@5
10@10/20@5
Single cable lateral raises with pause
[email protected]
[email protected]
[email protected] right - [email protected] left
1/2 pause at the top every rep, 3 sec negative.
Skull crusher/ close grip press super set
8@35/10@35
8@35/10@35
8@35/8@35##
Tricep press down
10@68kg
10@68kg
10@68/10@32
Honestly loved this workout, I feel like I get the better exercises in and eliminate some junk volume.
Body feeling good, shirts are getting looser around the trunk and tightening up upstairs.
Yeah better now just a little burnt lol, yeah chicken breast on the side and pulled chicken breast with rice, corn avocado, tomato and lettuce. Nah I didn’t make it I bought it when I was out. Was the healthiest option I could find.@Allupfromhere back looks great but sunburned, you ok?
meals clean I see chicken breast right? and on right rice with corn avocado? you made it?
you should put more lotion on that burn
the food is legit, especially for bought food, super clean look.
Great workout here
@Allupfromhere quality reps will do you best!
