Woke this morning to the scale at 121.9
Quite bizarre, I ate at 3100 cal yesterday not dirty at all, didn’t end up caving to my KFC want.
Slept past the 5am alarm for my walk as it’s Friday and I’m tired.
Have a half day at work today so hit the gym around 2pm and I have around 3 hours play time so I think I’m going to do an upper split today playing around with tempo, weights and higher reps.
Here’s pic for reference to what I woke too
Touching base after missing yesterday post.
Well yesterday my diet went to shit. Stumbled out of the house and forgot the meal prep. By that time I already had the shits and was craving.
Literally drank one energy drink and a small packet of sour lollies at 8am and didn’t eat until 9pm that night.
Didn’t feel any negetives effects so still trained in the arvo
Chest/shoulders/back
Major compound lifts-
Bench
3x15 at 65kg
3x10 at 75kg
3x5 at 80kg
3x5 at 90kg
2x4 at 100kg
Decline
3x20 at 50kg
3x10 at 70kg
2x4 at 90kg
Cable flyes
Upper/mid/low
3x15 at 23kg per cable
Shoulders -
Standing military press
2x10 at 50kg
3x5 at 70kg
3x5 at 90kg
3x10 dips
5x10 40kg face pulls
5x10 side lateral raises
Back
5x20 shrugs at 90kgs
Wide grip pronat/supinat lay pull downs 70kgs
Single arm cable rows 35kg
Chest supported incline rows 35kg dumbells
Today’s diet was a little more consistant, and my workout was another complex/HIIT class
Photo for reference to what was done
Hakuna Matata mane. At worst one off day will put you back a day or two, in all likelihood you’ll just not be a day closer to whatever your goal was.
If you gonna have a shit diet day may as well visit KFC to do it proper. #SHW
Do you meal prep for the week, day before or you just literally forgot to take your yum yums with you?
Yeah I know, it’s hard because you’re so caught up in the progress of the week and it’s hard to escape feeling that one day that wasn’t following the prep chucks it all into shit. But life goes on, wasn’t the first time it’s happened and probably won’t be the last. Just gotta keep being consistant
Yeah I meal prep on Sundays all my meals for the week. Easier that way. Takes me 2 hours to oven back a fuck load of chicken (around 4.2kgs to be precise) 2x 1kg bags of beans, 1x 500g bag of broccoli, 1 cup of white rice, 1 whole sweet potato and I’m done for 7 days.
Consistancy breeds efficiency breeds continuity
Words to live by via my old sports coach
Awesome ohp strength man.heck your insanely strong for 23, imagine the strength in ten years. how long have you been lifting for? And Dont go turning all teletubby on me with them energy drinks and lollies! Thats my title lol.
Sounds kinda dumb to me tbh lel
Thanks mate
I first started working out when I was 12 however it was only twice a week for footy training. By 14 being selected for state and national teams it was a little more geared towards explosiveness for training. Throughout my teen years me and my old man used to do removalist jobs on the weekend for side cash to afford me to be able to travel for my sport so constantly lifting lounges, fridges, washing machines etc at the ages between 14 and 18, eventually I was lifting them by myself. I always used it as a secondary training.
At 18 I tore my right Achilles’ tendon clean off my ankle, and didn’t walk for 6 months. Had to completely learn how to walk again. It’s now at a point where my right leg is stronger than my left.
Didn’t start training again that wasn’t leg rehab until 21 but last year was when I’ve only really followed a compound lift program
Meal prep done for the week
On Sundays I generally meal prep for the week ahead. I don’t like being without meals for all occasions and I can guarantee that by Sunday lunch this will all be gone. Takes about 2 hours and my meals are done.
Sundays are my boxing/MMA day.
About 2 hours of conditioning. On the bag is a variety of punches, kicks, grapple training and a variety of 200m sprints and 2km intervals.
It’s an expressive outlet for me
Let’s me release and get ready for the new week
Similar to my dad, around that age he had a serious car accident which fucked his shoulder and ruined his career of being in the afl. Hes 6ft 5 so pretty big and tall but not a 7 foot tall giant like you lol. That’s actually really interesting, my dad did removal jobs as well as selling/delivering newspapers. Hes much older though (47)
I feel bad now. My meal prep is hopping on Domino’s and ordering a pizza for post workout
All bout that SHW lyf
So my partner has just surprised me with a holiday to Bali over the Christmas break and I’m now conflicted with my goals for the next 4 weeks leading up to the 19th and I would love some advice towards it.
My body comp hasn’t really changed all that much since my last photo check in, however I would like to go overseas leaner than I currently am.
What would be the quickest way to lean up in that time (not expecting anything drastic)
The only way I know is to just add more morning conditioning, add another HIIT day, stay consistent with a aggressive cut and move more to higher rep training, as opposed to my current eat at maintenance and work for strength.
She is trying to steal your gains. Break up with her.
Go aggressive with calorie deficit. Skip HIIT to save your efforts for maintaining/improving lifting performance which will enable you to hold onto max muscle.
Would recommend sticking in the same rep ranges and doing enough volume to maintain your gains.
Maybe Clenbuterol or some other Soviet Sport Supplement action
I’m with @khangles on this. You’ve got four weeks, so moderately extreme measures are needed.
So basically continue to do what I do
Dunno where the bloody hell im gunna get clen from
Didn’t think it would make much of a difference in 4 weeks tho…
Maybe some good shit in Indonesia. Steroid holidays and all that jazz. Or you could get some bunk dirty stuff and die or get picked up on drug laws (maybe dunno?) and get executed.
I think thats normally for smuggling… more likely to get life imprisonment
You seem to know a bit about this topic… Is you a druglord or someshit?
If you need a mule hit me up.
