Yesterday: 1 hour walking
- 44:04 hours to go
today:
bench press
wave loading 50-85kg
15 min
2 single reps at 85
##bench press goal accomplished##
chinups 82 reps
20 min
20 min elliptical high intensity
*43:44 hours to go
6x5 bench press
55-75 kg
elliptical 20 min
high int
*43:14 hours to go
yesterday:
30 min walk
3x10
1x6
bench press 50 kg
60 chins
today:
30 min walk
*42:44 hours to go
bench press
wave loading 55-85 kg
sets of 5 till 75 kg
2 reps at 80, 1 at 85
shoulder hurt a little on the last one
56 chins
am: 20 min fasted cardio
pm: upper-lower body short rest circuit
30 min
*41:54 hours to go
bench warmup
50 kg- 8 reps
10x3 bench press
75 kg
1 min
chins 51
20 mins or so
2 hours walking
39:54 hours to go
4 next weeks goal: FAT LOSS, diet log will be included
15 min starved cardio
20 min walk
3 ab crunches-hyperextensions circuits
800 meter run
3x10 adaptation- bar alone
deadlifts 70,80,90,70 kg
3-3-2-1
squat 40,50,60 kg
8-4-3
military press 30, 40 kg
10-6
explosive cheat curls 20 kg
20 reps +
push ups 15 reps (*shoulder pain)
1 hour walking.
#food log
breakfast:
5 boiled eggs
3 crackers, 6g carbs each
snack 1:
protein shake with milled flax seed
lunch:
1 cup of meat chop suey with veggies and baby corn
preworkout:
1 myoplex bar
post:
1 myoplex bar
dinner:
tuna stew, 2 fresh carrots
6 fish oil caps
before bed:
1 scoop of whey/casein
2 fish oil caps
20 min semi-fasted cardio (had a scoop of whey before)
2 hours walking
36:34 hours to go
diet:
scoop of whey with half a cup of skim milk
5 boiled eggs with 20 grams of crackers
scoop of whey with skim yogurt
fish steaks with veggies
non-fat yogurt
pack of peanuts
slice of turkey with green sauce
2 scoops of whey + carrots + metamucil + cup of skim milk
milled flax seed drink with water
I had 10 fish oil caps throughout the day.
1:30 hours walking
*35:04 hours to go
3 hyperextensions + ab crunches circuits
5 reps of each
800m run
adaptation 20 kg, 30 kg, 40 kg
6 reps each
snatch pulls 40 kg
4 reps
military press 40 kg
deadlifts 70,80,90,130 kg
6- 6- 3- 1
front squat 40 kg
3 x 6
bench press 60,70 kg
10-10-6
diet log:
scoop of whey with half a cup of skim milk
5 eggs with 24 grams of crackers
scoop of whey with half a cup of skim milk
gatorade + whey and creatine
myoplex
fish steaks with veggies
slice of chicken breast with green sauce
10 fish oil caps throughout the day
scoop of whey with almonds before bedtime
*1:30 hours walking
33:04 hours to go
800 m run
barbell squat
80kg, 60 kg
3 reps - 4x5
adaptation
30 kg, 40 kg
5 reps - 4x5
deadlifts
70 kg
4x5
bench press
60 kg
5x6-10
military press
40 kg
4x5
triceps extensions
3x5
cheat curls
3xhigh reps till failure
diet:
5 boiled eggs with crackers
scoop of whey with milk
2 scoops of whey+gatorade+creatine
myoplex
big steak with salad and avocado and sour cream
veggie soup with egg white
slices of chicken breast with sour cream
milled flax seed drink
diet log:
5 boiled eggs with 24 g of crackers, 3 fish oil caps
scoop of whey with coffee and ice (great tasting, btw),2 fish oil caps
slice of chicken breast with tomato with sour cream, 2 fish oil caps
slice of chicken breast with a fistful of almonds, 2 fish oil caps
barbecue with salad 2 fish oil caps
slice of chicken breast with eggplant
scoop of whey with a spoonful of whole milk, 2 fish oil caps
Yesterday’s diet log:
5 eggs with crackers, 3 fish oil caps
scoop of whey with half a cup of milk, 2 fish oil caps
scoop of whey with water, 2 fish oil caps
terrible subway salad (this shit almost killed me)
scoop and a half of whey with half a cup of milk, 3 fish oil caps
today:
cheese and turkey breast omelet
chicken with veggies
steak with veggies
scoop of whey with cinnamon and half a cup of milk, 3 fish oil caps
today I took a 30 min walk
diet:
5 eggs with crackers, a pear, 3 fish oil caps
3 burgers -no buns- with veggies, 3 fish oil
a pack of cashews + a pack of peanuts
1 burger
2 mozzarella slices with spinach, 3 fish oil caps
5 eggs and a tangerine, 3 fish oil caps
scoop and half of whey + small apple + cup of milk + cinnamon.
diet has been tight the past couple of days. had a weight training session on friday and yesterday I ran for half an hour.
today:
45 kg
rows
12
12
10
12
16
12
12
14
100 reps
bench
26
23
20
23
20
112 reps
25 min
45 kg
widegrip pulldowns
14
14
10
12
10
9
flys
11 27 kg
6 31,5
8
6 36
3
4
30 min
also walked for 2 hours
29:00 hours to go
20 min rope jumping
28:40 hours to go
chins
50
15 min
I’ve noticed the belly pooch growing smaller and smaller. I think the mix of low carb + lots of fish oil has worked fine.
yesterday I walked an hour.
today I walked for 4 -freaking- hours.
Diet has been tight. I can’t remember everything so I won’t post it. Tommorrow…surely. Fish oil is great.