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Week 6 of log:
92kg fasted, have dropped some weight in the past week! Cardio is up, diet has tightened to where it should be. Feeling allot leaner and cardio intensity is slowly increasing at a comfortable rate.
Training has been really good, strength has gone up about 10-15% as I have dropped warmup sets from 3 to 2 just for this week to push some extra weight and keep that PO progress on the rise even at 2k calories per day!
Fatigue management has been quite good with work and sleep is getting better, missed leg day this week as I played 2 games of sport on the weekend which fucked me.
Also started the 10 week challenge amongst one of our community’s and telegram groups, so dialling in 150% for the next 10 weeks starting today! Drop another few kgs then start a very lean bulk coached by GM himself! Raptor Labs Anavar seems to be working wonders at 60mg a day too!
Diet has been very borning and simple to keep me on track!
1: YoPro with a piece of fruit
2: Chicken and salad/veggies
3: Double scoop whey ISO
4: Lean beef mince, rice, sweet pot
5: 4 eggs sometimes swap 2 eggs for egg whites.
Training has been great this week, missed leg day but everything else was solid! PO still on the rise, only logging top working sets, (2 warm up sets not included 12-15 reps)
Monday:
Active rest day
8k steps
Tuesday
Chest/Tri’s
3 x sets pushups for warmup
Incline DB press, 32.5kgx6
Incline chest press machine, 35kgx8
Cable fly set high, 20kgx14
Tricep push down V bar, 36.5kgx13
Single arm cable Tricep push down, 7.5kgx14
30 minutes on treadmill, 2.8km/150cals
Wednesday
Back/Bi’s
3 x sets pull-ups for warmup
Cable Lat pull down wide, 92.5kgx8
ISO lat row machine, 82.5kgx9
Seated cable row V bar, 65kgx12
Preacher curl machine, 42.5x12
DB hammer curl seated, 12.5kgx10
DB shrug, 35kgx15
Cardio/Abs
Treadmill 1 hour, 5.3km/417 cals/130BPM
Crunch 3 sets superset
Lying leg raise 3 sets superset
Sauna, 15 minutes
Friday
Shoulders/Arms
3 sets pushups for warmup
Overhead press machine, 58.5kgx7
Lateral cable raise, 7.5kgx9
Face pull high, 21kgx16
Tricep push down V bar, 40kgx12
DB bicep curl, 12.5kgx10
DB shrug, 35kgx16
Treadmill 30 minutes, 3km/160cals/140BPM
Sauna, 15 minutes
Saturday
Played 2 games of sport, 2 hours total
Enough cardio and leg work to finish the week.
Sunday, needed rest, as we ended up going out on Saturday night lol, watched the sun rise, was a good night and needed it!
92kg fasted, have dropped some weight in the past week! Cardio is up, diet has tightened to where it should be. Feeling allot leaner and cardio intensity is slowly increasing at a comfortable rate.
Training has been really good, strength has gone up about 10-15% as I have dropped warmup sets from 3 to 2 just for this week to push some extra weight and keep that PO progress on the rise even at 2k calories per day!
Fatigue management has been quite good with work and sleep is getting better, missed leg day this week as I played 2 games of sport on the weekend which fucked me.
Also started the 10 week challenge amongst one of our community’s and telegram groups, so dialling in 150% for the next 10 weeks starting today! Drop another few kgs then start a very lean bulk coached by GM himself! Raptor Labs Anavar seems to be working wonders at 60mg a day too!
Diet has been very borning and simple to keep me on track!
1: YoPro with a piece of fruit
2: Chicken and salad/veggies
3: Double scoop whey ISO
4: Lean beef mince, rice, sweet pot
5: 4 eggs sometimes swap 2 eggs for egg whites.
Training has been great this week, missed leg day but everything else was solid! PO still on the rise, only logging top working sets, (2 warm up sets not included 12-15 reps)
Monday:
Active rest day
8k steps
Tuesday
Chest/Tri’s
3 x sets pushups for warmup
Incline DB press, 32.5kgx6
Incline chest press machine, 35kgx8
Cable fly set high, 20kgx14
Tricep push down V bar, 36.5kgx13
Single arm cable Tricep push down, 7.5kgx14
30 minutes on treadmill, 2.8km/150cals
Wednesday
Back/Bi’s
3 x sets pull-ups for warmup
Cable Lat pull down wide, 92.5kgx8
ISO lat row machine, 82.5kgx9
Seated cable row V bar, 65kgx12
Preacher curl machine, 42.5x12
DB hammer curl seated, 12.5kgx10
DB shrug, 35kgx15
Cardio/Abs
Treadmill 1 hour, 5.3km/417 cals/130BPM
Crunch 3 sets superset
Lying leg raise 3 sets superset
Sauna, 15 minutes
Friday
Shoulders/Arms
3 sets pushups for warmup
Overhead press machine, 58.5kgx7
Lateral cable raise, 7.5kgx9
Face pull high, 21kgx16
Tricep push down V bar, 40kgx12
DB bicep curl, 12.5kgx10
DB shrug, 35kgx16
Treadmill 30 minutes, 3km/160cals/140BPM
Sauna, 15 minutes
Saturday
Played 2 games of sport, 2 hours total
Enough cardio and leg work to finish the week.
Sunday, needed rest, as we ended up going out on Saturday night lol, watched the sun rise, was a good night and needed it!
