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3 APRIL
Weight: 73.3kg
CALORIES: 1682 - 149P/135C/52P
CHEST
Dumbell Incline Press
10kg x 10
17.5kg x 10
25kg x 10
30kg x 5
32.5kg x 3
28kg x 8
25kg x 11
HS ISO Flat
15kg x 10
25kg x 8
30kg x 6
32.5kg x 5
35kg x 3
35kg x 4
35kg x 3
HS ISO Decline
20kg x 10
25kg x 8
27.5kg x 6
27.5kg x 6
27.5kg x 6
Cable Fly
6.25kg x 20
8.75kg x 12
11.25kg x 10
11.25kg x 10
11.25kg x 10
CARDIO
LF Treadmill: 150 CALS
Weight: 73.3kg
CALORIES: 1682 - 149P/135C/52P
CHEST
Dumbell Incline Press
10kg x 10
17.5kg x 10
25kg x 10
30kg x 5
32.5kg x 3
28kg x 8
25kg x 11
HS ISO Flat
15kg x 10
25kg x 8
30kg x 6
32.5kg x 5
35kg x 3
35kg x 4
35kg x 3
HS ISO Decline
20kg x 10
25kg x 8
27.5kg x 6
27.5kg x 6
27.5kg x 6
Cable Fly
6.25kg x 20
8.75kg x 12
11.25kg x 10
11.25kg x 10
11.25kg x 10
CARDIO
LF Treadmill: 150 CALS
Always getting high volume in!
Always Killin it
Numbers look good.......
Awesome workout
6 APRIL
Weight: 73.6kg
CALORIES: 1730 - 144P/167C/45F
SHOULDERS
HS ISO Seated Press
10kg x 10
20kg x 10
30kg x 8
35kg x 5
30kg x 8
30kg x 10
Dumbbell Seated Press
10kg x 10
17.5kg x 10
22.5kg x 10
25kg x 7
27.5kg x 4
22.5kg x 8
16kg x 12 - 3 secs Up and 3 secs Down
Dumbell Incline Bench Reverse Fly
7kg x 12
10kg x 10
10kg x 10
10kgx 10
10kg x 10
10kg x 10
SUPERSET
Dumbbell Side Laterals/HS Hack Squat
2.5kg x 10/10kg x 12
5kg x 10/20kg x 12
7kg x 10/30kg x 12
7kg x 10/30kg x 12
7kg x 10/30kg x 12
7kg x 10/30kg x 12
- /30kg x 12
SUPERSET
LF Leg Extension/LF Abductor
5 sets of 10 reps each
Weight: 73.6kg
CALORIES: 1730 - 144P/167C/45F
SHOULDERS
HS ISO Seated Press
10kg x 10
20kg x 10
30kg x 8
35kg x 5
30kg x 8
30kg x 10
Dumbbell Seated Press
10kg x 10
17.5kg x 10
22.5kg x 10
25kg x 7
27.5kg x 4
22.5kg x 8
16kg x 12 - 3 secs Up and 3 secs Down
Dumbell Incline Bench Reverse Fly
7kg x 12
10kg x 10
10kg x 10
10kgx 10
10kg x 10
10kg x 10
SUPERSET
Dumbbell Side Laterals/HS Hack Squat
2.5kg x 10/10kg x 12
5kg x 10/20kg x 12
7kg x 10/30kg x 12
7kg x 10/30kg x 12
7kg x 10/30kg x 12
7kg x 10/30kg x 12
- /30kg x 12
SUPERSET
LF Leg Extension/LF Abductor
5 sets of 10 reps each
Solid as always. Can you remind me what(if any) gear you are taking?
Weight back at 73+kilo.
What is the current goal going forward? Your original goal on page 1 last August was to build muscle. Has this evolved?
Hi. Not on anything. Haven't for 10 years.
Goal is to lose fat has been since I started.
My Weight can vary by 1kg overnight. Very touchy to salt it appears.
I have been carb timing the past few weeks to try and feel a bit better when training.
I'm the same way.
It get's tough when carbs are low. Your diet/training are very consistent which is awesome. Are you doing any refeeds/high days? What i mean by that is drive the carbs down most days then on leg days or before other high ouput days you would still keep your same meals but just incrrease the carbs over that day or one big meal on an "off: day. Sometimes you need that little change to keep the fire burning after dieting consistently for so long. Sometimes even a week or two diet break is needed.
@gymlife4me another clean day good training volume
many are touchy to sodium its normal, sometimes even 2 kg
but since i've subbed on your log i'm 100% sure over the year you lost bodyfat and gained muscle mass with your consistency
its a fact that you're doing better
@s.gentz i find low carbs the hardest days with my clients and myself
and I do agree @gymlife4me can do a refeed at least 1 time every 2 weeks
looking back at her log I dont think she's doing refeeds
No she is super consistent. I think a reseed or short diet break would get the fire going. She’s been logging this diet since last August. That’s a long time to be in deficit and push while still maintaining consistent solid training.
I did go back to maintenance for a couple of weeks about 2 months ago.
Update.
Did heavy V-Handle belt Squats on Thursday and pulled up a bit tight in my back on Friday. So Today is Deadlifts. Did warm up, all good. 20/50/70kg no issues. 90kg slight tightness, nothing I was concerned about. 100kg, didn't even get the bar off the ground. Basically crawled out the gym. Off to the physio in the morning. Hopefully it's just tightness in my glutes/back and it's pulling on my SI joint etc.
It never rains it fucking pours.
Did heavy V-Handle belt Squats on Thursday and pulled up a bit tight in my back on Friday. So Today is Deadlifts. Did warm up, all good. 20/50/70kg no issues. 90kg slight tightness, nothing I was concerned about. 100kg, didn't even get the bar off the ground. Basically crawled out the gym. Off to the physio in the morning. Hopefully it's just tightness in my glutes/back and it's pulling on my SI joint etc.
It never rains it fucking pours.
@gymlife4me numbers looks good....keep up the consistency.........
I remember you did a few more carbs for a short short period of time. I agree here with the guys an increase in a few more clean calories for a few days to a week could really jolt your metabolism up a bit. If it’s been a couple months.
Ice and heat be your friend. Listen to your body. Eat a few extra calories I always try to eat my way out if an injury especially if you’re sitting at maintenance or deficit!!! You gotta eat when you’re injured. Hope it’s just tight. Keep us posted!
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