230lbs -> 180lbs

Training Training Logs
21

Last 2 days have been 500 swings / cardio. Back to gym in the am

1 Like
22

PUSH PRESS

Isometric - 3 sets 6 second hold

*2 reps; 7 sets
A : 30,40,50,60,65,67.5,70,72.5 *1
B :

3 sets 90% 2RM; 4-6 reps. Rest 10 seconds between reps
A : 65: 4,1,1 ; 65: 4,1 ; 65: 4 shoulders fried
B :

3 sets 70% 2RM: 6-8 reps: slow (4-5 sec) eccentric
A : 55: 5 ; 52.5: 5 ; 50: 4
B :

2 sets 50% 2RM middle portion of lift, no lockout. 3 sec up/down
A : 30: 5 ; 30: 4
B :

===============
Loaded Carry:
A: 25kg: 1:16:57 || 25kg: 1:13:48 || 25kg: 1:00:49
B:

===============

Swings - 24kg :
Morning: 50,40,40,35,40,35,35,26,26,26,20,21,17 [410]
Afternoon: 40,40,40 [120]

===============

Walking:
A: 40,000
B:

1 Like
23

SGHP

Isometric - 3 sets 6 second hold

*2 reps; 7 sets
A : 20,30,40,50,60,70,72.5,75 *1
B :

3 sets 90% 2RM; 4-6 reps. Rest 10 seconds between reps
A : 67.5: 4,1,1 ; 67.5: 5,1 ; 67.5: 3,1
B :

3 sets 70% 2RM: 6-8 reps: slow (4-5 sec) eccentric
A : 40: 8 ; 45: 4 ; 40: 8
B :

2 sets 50% 2RM middle portion of lift, no lockout. 3 sec up/down
A : 35: 10 ; 37.5:
B :

===============
Loaded Carry: Shrug Bar Walk
25kg: 2:21:18 || 30kg: 1:42:16 || 30kg: 1:16:32

===============

Swings - 24kg :
A: 25,25,25,25 || 25,25,25,25

===============

Walking:
A: 45,000
B:

1 Like
24

Sunday -

BENCH PRESS

Isometric - 3 sets 6 second hold

*2 reps; 7 sets
A : 20,30,40,50,60,70,80
B : 20,30,40,50,60,70,80,85

3 sets 90% 2RM; 4-6 reps. Rest 10 seconds between reps
A :72.5 : 5 ; 72.5 : 4 ; 70 : 4
B : 75: 4,1 ; 75: 3,1 ; 75: 3

3 sets 70% 2RM: 6-8 reps: slow (4-5 sec) eccentric
A : 60 : 6 ; 60 : 5 ; 60 : 4
B : 65: 6 ; 65: 5 ; 60: 3

2 sets 50% 2RM middle portion of lift, no lockout. 3 sec up/down
A : 40 : 7 ; 40 : 8
B : 45: 11 ; 7

===============
Loaded Stretch:
8kg: 0:38 ; 0:51 ; 0:53 yyyoouuucchhh

===============

Swings - 24kg :
A: 30,30,30,30,30,30,30,30,30,30
[300]

===============

Walking:
A: 34,721 steps / 16.5 miles

1 Like
25

MONDAY -

SEATED ROW

Isometric - 3 sets 6 second hold

*2 reps; 7 sets
A : 32,39,45,52,59,66,73,79,
B :

3 sets 90% 2RM; 4-6 reps. Rest 10 seconds between reps
A: 73: 6 ; 73: 5,1 ; 73: 4,1,1
B:

3 sets 70% 2RM: 6-8 reps: slow (4-5 sec) eccentric
A : 59: 8 ; 59: 6 ; 59: 6
B :

2 sets 50% 2RM middle portion of lift, no lockout. 3 sec up/down
A : 39: 14 ; 39: 13
B :

==================
BARBELL CURL

Isometric - 3 sets 6 second hold

*2 reps; 7 sets
A : 20,25,30,35,37.5,40
B :

3 sets 90% 2RM; 4-6 reps. Rest 10 seconds between reps
A: 35: 4,1,1 ; 37.5: 4,1 ; 37.5:
B:

3 sets 70% 2RM: 6-8 reps: slow (4-5 sec) eccentric
A : 30: 7 ; 30: 5 ; 30: 5
B :

2 sets 50% 2RM middle portion of lift, no lockout. 3 sec up/down
A : 20: 9 ; 20: 6
B :

===============

Swings - 24kg :
A: 40,40,40,40,40

===============

Walking:
A: 41,000

1 Like
26

TUESDAY -

FRONT SQUAT

Isometric - 3 sets 6 second hold

*2 reps; 7 sets
A : 20,30,40,60,80,100 *1 headache from holding breath, youch
B :

3 sets 90% 2RM; 4-6 reps. Rest 10 seconds between reps
A : 80: 4,1,1 ; 82.5: 4 – didn’t do 3rd set, legs were screaming
B :

3 sets 70% 2RM: 6-8 reps: slow (4-5 sec) eccentric
A : 60: 5 – fingers now screaming ; 60: 6 ; 60: 5
B :

2 sets 50% 2RM middle portion of lift, no lockout. 3 sec up/down
A : skipping, the Dom’s tomorrow will be insane already.
B :

===============
Loaded Carry; Walking Front Squat:
30kg: 2:42 (fingers gave out) ; 45kg: 1:42

Fingers just exhausted: no 3rd set. May have to reconsider back squat.

===============

Swings - 24kg :
A: 40,40,40,30,30,30

===============

Walking -
A: 41,000

1 Like
27

When I recorded my weight last 2 weeks…basically been ~225lbs. Which is getting annoying.

This week, I’m trying something…different. Along with carb cycling, also calorie count cycling. See how it goes over the next 2 weeks and decide if I continue with it. It should at least move the dial again. With the waving of calories from low to high over 7 days, should prevent much (if any) metabolic slowdown.

==================================

SUNDAY:
Gym: Bench Press / Seated Row / Abs
Conditioning: 250 dumbbell swings
Cardio: 30 mins bike / 20,000 steps
Nutrition: P: 171 | C: 5 | F: 77 | Cal: 1,397

  • Meal 1: 1* Meta Drive, 4 Flameout, 100g Peanuts: (P: 51, C: 5, F: 57)
  • Meal 2: 400g mince (500g raw): (P: 120, C: 0, F: 20)

MONDAY / TUESDAY
Gym: OFF
Conditioning: 50 dumbbell swings per hour awake
Cardio: 10 mins Tabata style per hour awake / 20,000 steps
Nutrition: Nothing

WEDNESDAY:
Gym: SGHP / Close Grip Bench Press
Conditioning: 250 dumbbell swings
Cardio: 30 mins bike / 20,000 steps
Nutrition: P: 178 | C: 75 | F: 64 | Cal: 1,588

  • Gym: 1 * SWF: (P: 0, C: 34, F: 0)
  • Post Gym: 1* Plazma: (P: 15, C: 38, F: 0)
  • Meal 1: 1* Meta Drive, 4 Flameout, 75g Peanuts: (P: 43, C: 3, F: 44)
  • Meal 2: 400g mince (500g raw): (P: 120, C: 0, F: 20)

THURSDAY:
Gym: Back Squat
Conditioning: 250 dumbbell swings
Cardio: 30 mins bike / 20,000 steps
Nutrition: P: 178 | C: 75 | F: 64 | Cal: 1,588

  • Gym: 1 * SWF: (P: 0, C: 34, F: 0)
  • Post Gym: 1* Plazma: (P: 15, C: 38, F: 0)
  • Meal 1: 1* Meta Drive, 4 Flameout, 75g Peanuts: (P: 43, C: 3, F: 44)
  • Meal 2: 400g mince (500g raw): (P: 120, C: 0, F: 20)

FRIDAY:
Gym: Incline Bench Press / Chin Ups
Conditioning: 250 dumbbell swings
Cardio: 30 mins bike / 20,000 steps
Nutrition: P: 178 | C: 75 | F: 64 | Cal: 1,588

  • Gym: 1 * SWF: (P: 0, C: 34, F: 0)
  • Post Gym: 1* Plazma: (P: 15, C: 38, F: 0)
  • Meal 1: 1* Meta Drive, 4 Flameout, 75g Peanuts: (P: 43, C: 3, F: 44)
  • Meal 2: 400g mince (500g raw): (P: 120, C: 0, F: 20)

SATURDAY:
Gym: OFF
Conditioning: 250 dumbbell swings
Cardio: 30 mins bike / 20,000 steps
Nutrition: P: 180 | C: 149 | F: 58 | Cal: 1,838

  • Meal 1: 320g (400g raw),450g mashed potato, Sauce: (P: 106, C: 66, F: 42)
  • Meal 2: 200g mince (250g raw), Sauce : (P: 62, C: 18, F: 10)
  • Meal 3: Cream Rice: (P: 12, C: 65, F: 6)
1 Like
28

SUNDAY 5th Feb:

BENCH PRESS

*2 reps; 7 sets
TODAY: 30,40,50,60,70,80,90,95 *1
PREVIOUS: 20,30,40,50,60,70,80,85

3 sets 90% 2RM; 4-6 reps. Rest 10 seconds between reps
TODAY: 82.5: 6 ; 85: 3,2 ; 85: 3
PREVIOUS: 75: 4,1 ; 75: 3,1 ; 75: 3

3 sets 70% 2RM: 6-8 reps: slow (4-5 sec) eccentric
TODAY: 72.5: 7 ; 72.5: 6 ; 70: 5
PREVIOUS: 65: 6 ; 65: 5 ; 60: 3

2 sets 50% 2RM middle portion of lift, no lockout. 3 sec up/down
TODAY: 52.5: 8 ; 52.5:
PREVIOUS: 45: 11 ; 7

Loaded Stretch: Dumbbell wide grip
TODAY: 8kg; 1:09:58 || 0:58:54 || 0:43:47
PREVIOUS: 8kg: 0:38 ; 0:51 ; 0:53

============================

SEATED ROW

*2 reps; 7 sets
TODAY: 39,45,52,59,66,73
— Changed the utensil: vertical pull instead of the horizontal; lower weight as a result. Seems better.
PREVIOUS: 32,39,45,52,59,66,73,79,

3 sets 90% 2RM; 4-6 reps. Rest 10 seconds between reps
TODAY: 66: 6 ; 68.3: 5 ; 68.3: 3,1
PREVIOUS: 73: 6 ; 73: 5,1 ; 73: 4,1,1

3 sets 70% 2RM: 6-8 reps: slow (4-5 sec) eccentric
TODAY: 54.3: 7 ; 54 3: 6 ; 54 3: 5
PREVIOUS: 59: 8 ; 59: 6 ; 59: 6

2 sets 50% 2RM middle portion of lift, no lockout. 3 sec up/down
TODAY: 39: 9 ; 39: 11
– new utensil makes it awkward to hold for long time
PREVIOUS: 39: 14 ; 39: 13

Loaded Stretch:
TODAY: 39: 0:52.17 || 0:57:28 || 0:47:32
PREVIOUS:

===============

Abs

*2 reps; 7 sets
TODAY: 32,41,50,54,59,64
PREVIOUS:

3 sets 90% 2RM; 4-6 reps. Rest 10 seconds between reps
TODAY: 64: 5,1 ; 64: 3 ; 59: 5,1
PREVIOUS:

3 sets 70% 2RM: 6-8 reps: slow (4-5 sec) eccentric
TODAY: 45: 8 ; 50: 8 ; 50: 5
PREVIOUS:

2 sets 50% 2RM middle portion of lift, no lockout. 3 sec up/down
TODAY: 36: 20 ; 41: 12 ooowwww
PREVIOUS:

Loaded Stretch: 2 sec off finish position;
TODAY: 41: 1:52:36 || 50: 1:27:32
PREVIOUS:

1 Like
29

Monday 6th Feb:

Total dumbbell swings: 450
Total Bike Tabata time (20 sec normal, 10 sec sprint): 70 mins
Total count of steps: 25,000

1 Like
30

Tuesday 7th Feb:

Total dumbbell swings: 300
Total Bike Tabata time (20 sec normal, 10 sec sprint): 70 mins
Total count of steps: 25,000

1 Like
31

Wednesday 8th Feb

SGHP

*2 reps; 7 sets
TODAY: 40,45,50,55,60,65,70,75,77.5
PREVIOUS: 20,30,40,50,60,70,72.5,75 *1

3 sets 90% 2RM; 4-6 reps. Rest 10 seconds between reps
TODAY: 70: 4,2 ; 72.5: 3,1,1,1 ; 72.5: 2,1,1
PREVIOUS: 67.5: 4,1,1 ; 67.5: 5,1 ; 67.5: 3,1

3 sets 70% 2RM: 6-8 reps: slow (4-5 sec) eccentric
TODAY: 45: 8 ; 45: 8 ; 45: 5
PREVIOUS: 40: 8 ; 45: 4 ; 40: 8

2 sets 50% 2RM middle portion of lift, no lockout. 3 sec up/down
TODAY: 40: 9 ; 40: 7
PREVIOUS: 35: 10 ; 37.5:

===============
CLOSE GRIP BENCH PRESS

*2 reps; 7 sets
TODAY: 50,60,70,80,90,95
– had a cyst cut out next to shoulder blade yesterday…making driving traps into bench difficult. really do not want to tear the stitches.
PREVIOUS: 30,40,50,60,70,80,85,90,95 *1 !!!

3 sets 90% 2RM; 4-6 reps. Rest 10 seconds between reps
TODAY: 85: 6 ; 87.5: 3,1,1 ; 85: 4
PREVIOUS: 85: 5 ; 85: 5 ; 85: 3 ddddeeaaaad

3 sets 70% 2RM: 6-8 reps: slow (4-5 sec) eccentric
TODAY: 75: 6 ; 75: 4 ; 75: 4
– can’t hold trap position, sliding trying to avoid annoying the wound.
PREVIOUS: 72.5: 6 ; 70: 6 ; 70: 5

2 sets 50% 2RM middle portion of lift, no lockout. 3 sec up/down
TODAY: 50: 12 ; 50: 10
PREVIOUS: 50: 10 ; 50:

1 Like
32

Wednesday 8th Feb: Part 2

Swings: 250
Cardio: 30 mins bike
Walking: 20,000 steps

1 Like
33

THURSDAY 9th FEB

BACK SQUAT

*2 reps; 7 sets
TODAY: 40,60,80,100,120
PREVIOUS:

3 sets 90% 2RM; 4-6 reps. Rest 10 seconds between reps
TODAY: 110: 3 yikes ; 110: 3 legs just giving up ; 100: 4
PREVIOUS:

3 sets 70% 2RM: 6-8 reps: slow (4-5 sec) eccentric
TODAY: 70: 8 : 70: 7 wow that hurts ; 70: 5
PREVIOUS:

2 sets 50% 2RM middle portion of lift, no lockout. 3 sec up/down
TODAY: 60: 9 ; 60:
PREVIOUS:

Loaded Carry; Walking Front Squat (minutes):
TODAY: 45kg: 2:01:48 || 1:27:36 ||
– Abs screaming, holy crap
PREVIOUS: 30kg: 2:42 (fingers gave out) ; 45kg: 1:42

===============

Swings - 24kg :
A: 50,50,50,40,40,20

===============

Walking:
A: 32,000

===============

Bike:
30 mins

1 Like
34

FRIDAY 10th FEB

INCLINE BENCH PRESS

(No 4 setting on chair)
*2 reps; 7 sets
TODAY: 20,30,40,50,60,70,75
– wound getting in the damn way.
PREVIOUS:

3 sets 90% 2RM; 4-6 reps. Rest 10 seconds between reps
TODAY: 75 (doh): 2,1,1 ; 70: 6 (was easy); 72.5: 4,1 (5th was a struggle).
PREVIOUS:

3 sets 70% 2RM: 6-8 reps: slow (4-5 sec) eccentric
TODAY: 55: 7 - 8 -
PREVIOUS:

2 sets 50% 2RM middle portion of lift, no lockout. 3 sec up/down
TODAY: 40: 10, 9
PREVIOUS:

Loaded Carry: Overhead Press Carry
TODAY: nothing, would pull on the stitches.
PREVIOUS: 20kg: 1:46:54 || 20kg: 1:56: 23 || 20kg: 2:01:13

** Incline bench hits shoulders so much better for me vs OHP. Slow eccentrics burn shoulders not triceps.

===============
CHIN UPS

*2 reps; 7 sets
TODAY: (+assist); +36,+32,+27,+23,+18,+14,+9 *1 yes!
PREVIOUS: (+assist); + 41, +36, +32, +27, +23, +18, +14 *1 (getting there!)

3 sets 90% 2RM; 4-6 reps. Rest 10 seconds between reps
TODAY: +18: 3,1,1,1 ; +18: 3,1,0.5 (was most of the way!) ; +18: 3,1
PREVIOUS: +23: 3,2,1 ; +23: 3,1,1 ; +23: 3,1

3 sets 70% 2RM: 6-8 reps: slow (4-5 sec) eccentric
TODAY: +32: 7 damn forearms; +32: 4,1 ; +36: 5
PREVIOUS: +36: 8 ; +32: 5 ; +36: 3 forearms pumped to hell

2 sets 50% 2RM middle portion of lift, no lockout. 3 sec up/down
TODAY: +41: 9 ; +41: 4
PREVIOUS: +45: +8 ; +45: 5 jeez forearms are pumped to hell.

Loaded Stretch: Bottom of Wide Grip Pull Up (need straps next week)
TODAY: nothing, would pull on the stitches.
PREVIOUS: i) 0:43:23 ii) 0:31:48 iii) 0:34:18 iv) 0:32:00

===============

Swings: 24kg
60,50,50,40,30,30

===============

Walking:
30,000

1 Like
35

Down to 34.8" waist today: first time in the 34" range in a long while. Onwards to 33"!

2 Likes
36

SUNDAY 12th Feb

BENCH PRESS

*2 reps; 7 sets
TODAY: 50,60,70,80,90,95,100 *1
PREVIOUS: 30,40,50,60,70,80,90,95 *1

3 sets 90% 2RM; 4-6 reps. Rest 10 seconds between reps
TODAY: 90: 3,2 ; 90: 4,1 ; 90: 3,1
PREVIOUS: 82.5: 6 ; 85: 3,2 ; 85: 3

3 sets 70% 2RM: 6-8 reps: slow (4-5 sec) eccentric
TODAY: 77.5: 6 ; 77.5: 6 ; 77.5: 5
PREVIOUS: 72.5: 7 ; 72.5: 6 ; 70: 5

2 sets 50% 2RM middle portion of lift, no lockout. 3 sec up/down
TODAY: 55: 9 ; 55: 10
PREVIOUS: 52.5: 8 ; 52.5:

Loaded Stretch: Dumbbell wide grip
TODAY: nothing today, would annoy the wound
PREVIOUS: 8kg; 1:09:58 || 0:58:54 || 0:43:47

============================

SEATED ROW

*2 reps; 7 sets
TODAY: 45,52,59,66,73,79,86 !!!
PREVIOUS: 39,45,52,59,66,73

3 sets 90% 2RM; 4-6 reps. Rest 10 seconds between reps
TODAY: 79: 6 ; 79: 6 ; 79: 5
PREVIOUS: 66: 6 ; 68.3: 5 ; 68.3: 3,1

3 sets 70% 2RM: 6-8 reps: slow (4-5 sec) eccentric
TODAY: 66: 8 ; 66: 7 ; 66: 6
PREVIOUS: 54.3: 7 ; 54 3: 6 ; 54 3: 5

2 sets 50% 2RM middle portion of lift, no lockout. 3 sec up/down
TODAY: 45: 11 ; 45: 9
PREVIOUS: 39: 9 ; 39: 11

Loaded Stretch:
TODAY: nothing today, would annoy the wound
PREVIOUS: 39: 0:52.17 || 0:57:28 || 0:47:32

===============

Swings - 24kg :
310

===============

Walking:
20,000

1 Like
37

15th-21st Feb Training Plan

WEDNESDAY:
Gym: SGHP / Close Grip Bench Press
Conditioning: 450 dumbbell swings
Cardio: 60 mins bike Tabata over the day / 15,000 steps

THURSDAY:
Gym: Back Squat/ Abs
Conditioning: 450 dumbbell swings
Cardio: 60 mins bike Tabata over the day / 15,000 steps

FRIDAY:
Gym: Incline Bench Press / Chin Ups
Conditioning: 450 dumbbell swings
Cardio: 60 mins bike Tabata over the day / 15,000 steps

SATURDAY:
Gym: Barbell Curl /
Conditioning: 450 dumbbell swings
Cardio: 60 mins bike Tabata over the day / 15,000 steps

SUNDAY:
Gym: Bench Press / Seated Row
Conditioning: 450 dumbbell swings
Cardio: 60 mins bike Tabata over the day / 15,000 steps

MONDAY
OFF

TUESDAY
Gym: OFF
*Conditioning: OFF
Cardio: 60 mins bike / 15,000 steps

===================================================
15th-21st Feb Nutrition Plan

WEDNESDAY
Nutrition: P: 171 | C: 41 | F: 77 | Cal: 1,541

  • Gym: 1* Surge Workout: (P: 0, C: 36, F: 0)
  • Meal 1: 200g Egg Whites, 4 Flameout, 100g Peanuts: (P: 51, C: 5, F: 57)
  • Meal 2: 400g mince (500g raw): (P: 120, C: 0, F: 20)

THURSDAY
Nutrition: P: 187 | C: 44 | F: 86 | Cal: 1,698

  • Meal 1: 200g Egg Whites, 4 Flameout, 100g Peanuts: (P: 41, C: 5, F: 57)
  • Meal 2: 400g mince (500g raw): (P: 120, C: 0, F: 20)
  • Meal 3: 1* Fini Bar: (P: 16, C: 39, F: 9)

FRIDAY:
Nutrition: P: 207 | C: 248 | F: 20 | Cal: 2,000

  • Post Gym: 1* Plazma: (P: 15, C: 38, F: 0)
  • Meal 1: 210g chicken (300g raw), 225g French Fries, Sauce: (P: 72, C: 67, F: 10)
  • Meal 2: 1* Greek Style Yogurt: (P: 24, C: 38, F: 0)
  • Meal 3: 210g chicken (300g raw), 225g French Fries, Sauce: (P: 72, C: 67, F: 10)
  • Meal 4: 1* Greek Style Yogurt: (P: 24, C: 38, F: 0)

SATURDAY / SUNDAY
Nutrition: P: 172 | C: 5 | F: 77 | Cal: 1,401

  • Meal 1: 200g Egg Whites, 4 Flameout, 100g Peanuts: (P: 52, C: 5, F: 57)
  • Meal 2: 400g mince (500g raw): (P: 120, C: 0, F: 20))

MONDAY / TUESDAY
Nutrition: Nothing

15th-21st Feb Feb Training List of Changes
Gym

  • Moved Abs from Sunday to Thursday to equalize 2 exercises per day.
  • Added Barbell Curls to Saturday, to help improve Chin Ups. Need a 2nd exercise.

Conditioning

  • +200 swings per gym day, so 450 total. 15 swings after each lift set, of which there are 30 total. (2 Exercises: 7 sets 2RM, 3 sets 90%, 3 sets 70%, 2 sets 50%).

Cardio

  • Changed from 30 min bike to 10 min Bike Tabata per hour.
  • -5,000 steps: continuing to reduce this as it has little impact nowadays.

15th-21st Feb Nutrition List of Changes

  • Removed workout drinks Sat/Sun, to have more pronounced low-medium-high carb days. See how it goes this week.
  • Added Fini bars instead of workout drinks on medium carb days, more filling.
    ** These 2 also help constrain the eating window (except Friday) from ~6 hrs (gym is ~2.5 hrs alone → cardio when I get home → eating) to 1 hour.
  • Swapped Meta Drive for Egg Whites, to have more whole food.
  • Kept calories the same week over week (~8,000 per week / avg. 1,142 per day). This is to see how more distinct carb % days go.
  • Swapped mince for chicken and mashed potato to fries; on Friday. These are to reduce the total fat amount.
1 Like
38

Wednesday - 15th Feb

SGHP

*2 reps; 7 sets
TODAY: 60,65,70,75,80,82.5
PREVIOUS: 40,45,50,55,60,65,70,75,77.5

3 sets 90% 2RM; 4-6 reps. Rest 10 seconds between reps
TODAY: 75: 4,1,1 ; 75: 4,1 ; 75: 3,1
PREVIOUS: 70: 4,2 ; 72.5: 3,1,1,1 ; 72.5: 2,1,1

3 sets 70% 2RM: 6-8 reps: slow (4-5 sec) eccentric
TODAY: 50: 7 ; 50: 7 ; 50: 6
PREVIOUS: 45: 8 ; 45: 8 ; 45: 5

2 sets 50% 2RM middle portion of lift, no lockout. 3 sec up/down
TODAY: 45: 7 ; 45:
PREVIOUS: 40: 9 ; 40: 7

Loaded Carry: Shrug Bar Walk
TODAY: Nothing today, would just inflame the wound.
PREVIOUS: 25kg: 2:21:18 || 30kg: 1:42:16 || 30kg: 1:16:32

===============
REVERSE CLOSE GRIP BENCH PRESS

*2 reps; 7 sets
TODAY: 50,60,70,80,90,100
PREVIOUS: 50,60,70,80,90,95

3 sets 90% 2RM; 4-6 reps. Rest 10 seconds between reps
TODAY: 85: 6 ; 87.5: 6 ; 90: 6
PREVIOUS: 85: 6 ; 87.5: 3,1,1 ; 85: 4

3 sets 70% 2RM: 6-8 reps: slow (4-5 sec) eccentric
TODAY: 70: 8 ; 72.5: 7 ; 75: 7
PREVIOUS: 75: 6 ; 75: 4 ; 75: 4

2 sets 50% 2RM middle portion of lift, no lockout. 3 sec up/down
TODAY: 50: 10 ; 50: 9 triceps burnt to a crisp!
PREVIOUS: 50: 12 ; 50: 10

Loaded Stretch: dumbbell pullover
TODAY: Nothing today, would just inflame the wound.
PREVIOUS: 8kg: i) 0:43:23 ii) 0:31:48 iii) 0:34:18 iv) 0:32:00

===============

Swings - 24kg:
450

===============

Cardio:
20,000

1 Like
39

4 things for next week;

a) Had a SWF prior to the gym as I felt so drained. Adding that to Wednesdays from now on - as I come off a 66 hour water fast from Sun morning → Wednesday morning.
b) Need to reduce the food volume, my stomach did not appreciate the food. Will need to make it more liquid based (i.e. Meta Drive instead of meat etc). The difference was ~14 hours extra fast duration week over week, so lesson learned.
c) I stupidly did Reverse Close Grip Bench before SGHP, along with the 15 swings per set. Was a terrible idea.
d) Swings really make you sweat when combined with lifting weights!

40

No idea why I stopped tracking stuff in one file…recreating it.

Week over week changes:
Weight: -3.4lbs
Waist: -0.7"