This is a list of foods and weights. Are you saying this is what you plan to eat every day, 7 days a week ??
Are you following the white food only diet?? I would be adding a whole load of green or other coloured veggies as well as fruit. I would also look to reduce the meat a little in place of some eggs. Maybe have 6 eggs for breakfast instead of 150g of chicken.
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Would eggs be on a daily basis?What about cholesterol?
I am not a nutritionist but i think for most people the issue with cholesterol From eggs is a non issue. Do you already have high cholesterol ???
Nooo
Should be ok then. You can always remove a few yolks, do 3 whole eggs and 3 whites if you want less fat.
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Strength lost can be regained. You’ll get back there eventually.
You are Greek my friend? There’s a reason I have an Athenian owl on my chest ahahah I spent 20 summers in Paros
I could pay 50€ right now for a true pita souvlaki
Yeap, I’m Greek
Check this video out.Dude’s basically showing you how to make gyros at home, as close to the one you’d get from a greek tavern as you’re gonna get.Subtitles look spot on as well
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BICEPS, FOREARMS, CALVES, HAMS AND QUADS
Single arm seated incline dumbbell curls (4) (aiming for 30 total reps)
2.5 kg x 15 5 kg x 8
7.5 kg / 16.5 lbs x 23 + 5 + 3 Hit the goal of 30.Honestly, this wasn’t easy
Extreme stretch
Reverse Barbell curls (aiming for 30 reps)
20 kg x 3 x 2
20 kg / 44 lbs x 23 + 8 + 4 Again, gonna be upping the weight on these next time around
Extreme stretch
Dc calf raises, feet close
20 kg / 44 lbs x 12 done with a 5 second negative and a 15 second hold on the stretch possition
Good mornings, front of feet elevated
20 kg x 15 30 kg x 8 40 kg x 6 50 kg x 5
60 kg / 132 lbs x 5
40 kg / 88 lbs x 16
Extreme stretch
Front squats
20 kg x 8 40 kg x 5 60 kg x 3
70 kg / 154 lbs x 5 I can see this becoming 8 pretty fast
40 kg / 88 lbs x 20
For some reason front squats after posterior chain work felt great, way better than usual
Extreme stretch
So, my brother was lifting at some gym with my best friend.He decided to max out on bench and the guy (my friend) gave him the liftoff with one hand, grabbed the bar as soon as the rep started AND WHEN MY BROTHER YELLED AT HIM THE MORON PUSHED IT BACK TO THE POINT HE GRABBED IT FROM.Proud at least my brother still got it.Weight was around 264 - 275 lbs
Dude’s been lifting for years.I’ll post the video as soon as I get it, since a picture is a thousand words, and in this case they’re all swear words
CHEST, SHOULDERS, TRICEPS, BACK
Flat bench press (aiming for 15 total reps)
20 kg x 20 or sth 40 kg x 10 50 kg x 6 60 kg x 5 or sth 70 kg x 2
80 kg / 176 lbs x 11 + 3 + 2 Way better than I expected
Extreme stretching
High incline barbell shoulder press (4) (aiming for 15 total reps)
20 kg x 12 30 kg x 6 40 kg x 2
50 kg / 110 lbs x 10 + 3 + 2 Last one was shitty.Bar shifted to one side, but managed to get it
Extreme stretching
High incline overhead extensions(4) (aiming for 30 total reps)
20 kg x6
25 kg / 55 lbs x 16+ 6 + 5
Extreme stretching
V close grip pullups (aiming for 15 - 20 total reps)
Bw x 1 x 3
Bw x 8 + 2 + 1 Way stronger than I expected
Extreme stretching.These are painful AF
High chest supported barbell row (3)
20 kg x 12 60 kg x 6
80 kg / 176 lbs x 5
60 kg / 132 lbs x 10 not the quality I wanted.Gonna lower the weight on these
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CHEST, SHOULDERS, TRICEPS, BACK
Low barbell incline (1) (aiming for 15 total reps)
20 kg x 15 30 kg x 10 40 kg x 10 50 kg x 5 60 kg x 3 67.5 kg x 1
72.5 kg / 159.5 lbs x 11 + 2 + 0 On the third set I decided to put pins and placed them way too high.Not my proudest lifting moment.Still, 1 rep less than last time with 2.5 more kg is pretty good
Extreme stretch
Wide-ish barbell ohp (aiming for 20 total reps)
20 kg x 10 25 kg x 6 30 kg x 4
40 kg / 88 lbs x 11 + 2 + 2 First set was a pr, the other two were lower than last time.Will probably lower the weight on these
Extreme stretch
Close grip bench press (aiming for 20 total reps)
20 kg x 10 40 kg x 7 50 kg x 3
60 kg / 132 lbs x 14 + 4 + 3 All sets were prs.Going for 2.5 kg more next time
Extreme stretching
Behind the head pullups (aiming for 15-20 total reps)
Bw x 1 x 3
Bw x 7 + 3 + 2 First and third set pr, second set matched last time.This went nicely
Extreme stretching
T bar row
empty bar x 10 20 kg x 5 40 kg x 4
50 kg / 110 lbs x 9, 5
CHEST, SHOULDERS, BACK
I will not have access to my home gym for the next month and a half, so here it is
Pushups
Keeping the head straight, unlike I used to, to increase rom
Bw x 5, 5
Bw x 31 + 9 + 6 Rest paused
Desk chins
Bw x 15 + 8 + 5 Also rest paused
Band pull aparts
3 sets
Band side lateral
3 sets
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RTH - Cycle 1, Week 1
During this training cycle I’ll train full body 3 times per week, twice hard (2 straight sets) and the third focusing on stretching exercises.I’ll also be doing extreme stretching
Full body day 1
Forgot to do extreme stretching today
Flat bench press
20 kg x 20 40 kg x 15 60 kg x 7 80 kg x 4
90 kg / 198 lbs x 6 Sixth was sloopy.No bouncing or anything, I just racked it a bit faster than I should.Also hands were sliding on the barbell
80 kg / 176 lbs x 8
Pullups
Bw x 2 x 2
Bw x 8, 3
Barbell row
20 kg x ? 60 kg x ?
70 kg / 154 lbs x 8
High incline, wide grip barbell shoulder press
20 kg x 10 30 kg x 8
40 kg / 88 lbs x 10, 6
Good mornings
Frond of feet elevated
20 kg x 10 40 kg x ?
60 kg / 132 lbs x 6 Sloopy
40 kg / 88 lbs x 15
High bar squat
40 kg x 8 60 kg x 5
80 kg / 176 lbs x 6
60 kg / 132 lbs x 9
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RTH - Cycle 1, Week 1
Full body day 2
Flat Dumbbell Press
2.5 kg x 20 5 kg x 15 10 kg x 10 20 kg x 6
25 kg / 55 lbs x 10 Slow negatives, pausing at the bottom and pushing my chest up
20 kg / 44 lbs x 10
Extreme stretching
Wide Parallel Grip Pullups
bw x 2 x 2
bw x 7, 5
Extreme stretching
Barbell Shrugs
20 kg x 10
60 kg / 132 lbs x 10 Not having straps was an issue here
40 kg / 88 lbs x 16
Standing Press Behind the Neck
20 kg x 12 30 kg x 8
40 kg / 88 lbs x 10
30 kg / 66 lbs x 11
Extreme stretching
Good Mornings
Frond of feet elevated
20 kg x 10 30 kg x 11
45 kg / 99 lbs x 20, 15
Forgot to stretch
Plazt squats
20 kg x 10 40 kg x 6
60 kg / 132 lbs x 8, 6
Forgot to stretch
RTH - Cycle 1, Week 2
Full body day 1
Flat bench press
20 kg x 20 40 kg x 10 60 kg x 5 80 kg x 2
85 kg / 187 lbs x 9 Pretty happy with this one
70 kg / 154 lbs x 11
Extreme stretching
Pullups
Bw x 2 x 2
Bw x 9, 3
Extreme stretching
Barbell row
20 kg x 10 60 kg x 5
70 kg / 154 lbs x 8
High incline (4), wide grip barbell shoulder press
20 kg x 10 30 kg x 7
45 kg / 99 lbs x 9
30 kg / 66 lbs x 10
Extreme stretching
Good mornings
Frond of feet elevated
20 kg x 10 40 kg x 8
52.5 kg / 115.5 lbs x 9
42.5 kg / 93.5 lbs x 15
Extreme stretching
High bar squat
20 kg x 8 60 kg x 4
90 kg / 198 lbs x 6 Huge 10 kg pr
RTH - Cycle 1, Week 2
Full body day 2
Flat Dumbbell Press
2.5 kg x 16 5 kg x 12 10 kg x 12 15 kg x 7 20 kg x 4
27 kg / 59.4 lbs x 10 Slow negatives, pausing at the bottom and pushing my chest up.2 kg pr
20 kg / 44 lbs x 11
Extreme stretching
Wide Parallel Grip Pullups
bw x 2 x 2
bw x 9, 4 2 rep pr on the first set
Extreme stretching
Barbell Shrugs
20 kg x 10 60 kg x 5
70 kg / 154 lbs x 12 10 kg and 2 rep pr
60 kg / 132 lbs x 10
Standing Press Behind the Neck
20 kg x 10 30 kg x 5
42.5 kg / 93.5 lbs x 10 2.5 kg pr
30 kg / 66 lbs x 12
Extreme stretching
Good Mornings
Frond of feet elevated
20 kg x 10 40 kg x 5
50 kg / 110 lbs x 20, 6 5 kg first set pr
Extreme stretching
Plazt squats
20 kg x 8 60 kg x ?
70 kg / 154 lbs x 8, 5 10 kg pr
Taking the logbook extremely seriously
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