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Start with the bar - heck a broomstick
Start with the bar - heck a broomstick
I'm already at 100kg x 3 for squat and 120kg x 3 for deadlift last week.
But I'm going to focus on Higher Reps now.
Good to hear. I saw the hip op comment
TUESDAY 8 AUGUST 2023
Hammer Dtrength Dual Pulley Lat Pulldown:
10 x 16.5, 10 x 20, 10 x 23.5, 10 x 23.5, 10 x 23.5, 10 x 23.5, 10 x 23.5
Close-Grip Pulldown: 10 x 20, 10 x 23.5, 10 x 23.5, 10 x 23.5, 10 x 23.5, 10 x 23.5
Hammer Sttength Seated ISO Low row:
10 x 10, 10 x 20, 10 x 25, 10 x 30, 10 x 30, 10 x 30, 10 x 30, 10 x 30
CONVENTIONAL Barbell Deadlift:
5 x 20, 5 x 40, 5 x 40, 5 x 80, 5 x 80, 5 x 80, 5 x 80, 5 x 80
Barbell Romanian Deadlift:
10 x 40, 10 x 60, 10 x 60, 10 x 60, 10 x 60, 10 x 60
Hammer Dtrength Dual Pulley Lat Pulldown:
10 x 16.5, 10 x 20, 10 x 23.5, 10 x 23.5, 10 x 23.5, 10 x 23.5, 10 x 23.5
Close-Grip Pulldown: 10 x 20, 10 x 23.5, 10 x 23.5, 10 x 23.5, 10 x 23.5, 10 x 23.5
Hammer Sttength Seated ISO Low row:
10 x 10, 10 x 20, 10 x 25, 10 x 30, 10 x 30, 10 x 30, 10 x 30, 10 x 30
CONVENTIONAL Barbell Deadlift:
5 x 20, 5 x 40, 5 x 40, 5 x 80, 5 x 80, 5 x 80, 5 x 80, 5 x 80
Barbell Romanian Deadlift:
10 x 40, 10 x 60, 10 x 60, 10 x 60, 10 x 60, 10 x 60
Nice workout! Love the low row!!
08 AUGUST 2023
Weight: 77.6
2062 Cal - 163P/258C/50F
Rough Meal and Gym plan. Foods dont change much Mon-Sat.
Breakfast 8:30am- Oays, Dates, Protein Powder
GYM 9:00am -11:30am
Lunch: 12:00pm Chicken/Beef Mince/Tuna, Reduced Carb Potatoes or Rice.
Afternoon - Coffee, Protein Bar, Chicken/ Beef Mince on a Wrap with Avacado etc.
Dinner: Chicken, Potatoes or Rice
Supper: Yoghurt, Protein Bar or Muffin/ Eggs etc.
Bed: Protein Shake
Basically the same routine Monday - Friday and work (physical) thrown in afternoon and Nights.
No time for cardio Per Se at this stage as i haven't been able to walk more than 50m for the past 4 years.
But i have started Farmers carries and will start banded pulls and eventually HIIT Sprints as i have been giving the all clear to start jogging if i wish to do do.
Food for today and current Pictures attached.
Weight: 77.6
2062 Cal - 163P/258C/50F
Rough Meal and Gym plan. Foods dont change much Mon-Sat.
Breakfast 8:30am- Oays, Dates, Protein Powder
GYM 9:00am -11:30am
Lunch: 12:00pm Chicken/Beef Mince/Tuna, Reduced Carb Potatoes or Rice.
Afternoon - Coffee, Protein Bar, Chicken/ Beef Mince on a Wrap with Avacado etc.
Dinner: Chicken, Potatoes or Rice
Supper: Yoghurt, Protein Bar or Muffin/ Eggs etc.
Bed: Protein Shake
Basically the same routine Monday - Friday and work (physical) thrown in afternoon and Nights.
No time for cardio Per Se at this stage as i haven't been able to walk more than 50m for the past 4 years.
But i have started Farmers carries and will start banded pulls and eventually HIIT Sprints as i have been giving the all clear to start jogging if i wish to do do.
Food for today and current Pictures attached.
following this log
you can easily get back body memory. you aren't far away
i would say losing about 10-15 pounds is a solid goal
A few things.
1) can you please export the text from the app and post it? very difficult to read and most members cant see, thanks
2)
diet lets talk
-first, you need to train fasted, meaning no food, so your breakfast (aka lunch) should be After your Gym, you can skip breakfast, it will increase your fasting window
example:
GYM 9:00am -11:30am
Lunch: 12:00pm Chicken/Beef Mince/Tuna, Reduced Carb Potatoes or Rice.
Afternoon - Coffee, Protein Bar, Chicken/ Beef Mince on a Wrap with Avacado etc.
Dinner: Chicken, Potatoes or Rice
Supper: Yoghurt, Protein Bar or Muffin/ Eggs etc.
Bed: Protein Shake
-second, your lunch meal: reduced Carb Potatoes or Rice. <this you can replace with green veggies and almonds, lower your cab intake
-3rd, Dinner: Chicken, Potatoes or Rice < this you can replace with green veggies and almonds, lower your cab intake (walnuts better on this meal)
-Supper: Yoghurt, Protein Bar or Muffin/ Eggs etc. < protein bar and muffin are a HUGE difference, we need to see EXACTLY what you actually ate, and which kind of bar? which kind of yogurt?
its all in the details
-Bed: Protein Shake < remove this, you dont need to eat before bed, thats not needed
right now, the key will be to modify your diet so you can increase fasted window, decrease carbs and start leaning out first, thats the start.
I have female fitness and figure competitors I train who are in the same shape as you, so this isn't an issue, we just need to cut down first and build back up after.
- - - Updated - - -
you have a good base, I can see strong muscle base there but we need to work on the diet now, please see my other post above
for sure do a 16 hour fast every day and am fasted cardio training
APPROVED LOG
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