Diet is pretty regular most days now and quite different to when I last posted it so figured it’s worth an update.
Breakfast:
4-6 eggs and a coffee, sometimes mozzarella cheese
During workout:
Cyclic dextrin and some aminos (just another brands intra workout)
Post workout:
Raisins and/or rice cakes, protein shake sometimes depending on what I’m having rest of the day
Lunch:
Chicken, rice or some type of potato and veg
Afternoon snack:
Depends on the rest of the day, could be nothing, nuts to up my fats or a protein shake to up my protein
Dinner:
Similar to lunch
Protein shakes are sometimes added to any of the meals if I’m struggling for protein that day. I’ve increased my lunch chicken from ~150g to ~225g though which helps.
Usually on my off day (Thursday) I go lower carbs. Lunch is usually just tuna and protein shake and dinner will be a steak or steak burgers.
Rough macros on a normal day like above are:
Cals - 2100 (11xBW)
Protein - 210g (1.1xBW to grams)
Carbs - 160g
Fat - 70g
26/02/20
Smith squat:
2x10x20
10x40
4x60
15x60
Smith RDL: 6x60, 12x80
Smith calf raises: 6, 10x60
Leg extension: 8x30, 10x40
Leg curl: 10x30, 10x45
Assault bike: 8x 10s on/20s off - 40.1 cals (PR)
28/02/20
Smith seated BNP:
10x20, 35
8x45
15x55 (PR)
6x60 (PR)
Smith decline bench:
10x60
6x75
10x85 (PR)
Smith close grip bench: 6x60, dropset: 8x60-11x40
Dumbbell row: 10x17.5, 10x30
Lat pull-down: 10x40 (overhand), 10x50 (neutral)
Crunch machine: 8x25
Barbell curls: 15x20
02/03/20
Upper back pull-down: 10x35, 6x50, 11x60 (PR), 7x60
Smith machine row:
8x60
10x80 (PR)
11x80 (PR)
Cable row: 8x50 (PR), dropset: 6x45-8x30
Concentration curl: 8x10, 8x8, 15x6
Assault bike: 8x10s on/20s off - 35.4 cals
Good workout - pretty intense and took around 45 mins. I forgot rear delts so will do them tomorrow.
03/03/20
15 deg smith incline bench:
2x10x40
6x60
4x75
4x87.5 (PR)
11x70
Pec deck: 9, 7x40
Superset:
Cable Y raise: 12, 10x5
Cable lateral raise: 2x10x2.5
Rear delt cable fly: 20x2.5
Tricep rope pull-downs: 12x20, 10x15, 20x12.5
Crunch machine: 8x20, 2x10x25
Assault bike: 8x10s on/20s off - 37.4 cals
Default PR on the smith incline because I’ve never attempted 87.5kg - PR with 85kg is seven reps which is probably better than 4x87.5. That makes two weeks in a row for it without improving so I’m tempted to switch it up. Considering either incline dumbbell or decline smith machine.
05/03/20
Leg extension: 2x10x30, 15x40 (PR)
Smith squat: 10x20, 40, 20x60 (PR)
Smith stiff leg deadlift: 6x60, 20x80 (PR)
Leg curl: 8x30, 10x50
Forgot to log this last Thursday.
10/03/20
Superset
Cable Y raise: 15 (PR) 12x5
Cable laterals: 15, 12x2.5
Smith overhead press:
10x20
10x40
10x50
8x50
Smith decline bench:
10x40
8x60
4x75
7x90 (PR)
6x80
Pec deck: 8x40, 35
Tri rope push-down: 20x15, 12x20
Assault bike: 8x10s on/20s off - 39.5 cals
Swapped out the smith incline for decline and the low high cable cross overs with the pec deck. Less of an upper chest emphasis but they’re both exercises I get a good MMC with and the others were getting stale. Also swapped so that I’m doing shoulders first and the cable stuff before pressing to pre-exhaust.
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11/03/20
Upper back pull-down: 10x35, 6x45, 13x60 (PR), 8x60
Smith machine row:
10x20, 40
6x60
13x80 (PR)
8x80
Rear delt cable fly: 20, 25x2.5
Cable row: 10x50 (PR), 8x40
Concentration curl: 8x10, 15x6
Barbell curl: 8x20
Assault bike: 8x10s on/20s off - 34.5 cals
13/03/20
Leg extension: 2x10x30, 11x45 (PR)
Leg curl: 10x30, 10x55 (PR)
Smith squat: 10x20, 40, 20x40
Smith stiff leg deadlift: 6x60, 10x80
Lateral raises: 12, 16x5s
Assault bike: 8x10s on/20s off - 39.7 cals
16/03/20
Giant set: 3 sets
Strict laterals
Partial laterals
Mountain climbers - 10 per side
30s rowing machine
Superset: 3 sets
Dumbbell overhead press
Barbell overhead press
Superset: 3 sets
Lateral raises
Behind neck overhead press
Home from university and decided to try working out in my garage instead of the gym. Not sure if I want to risk the gym at the minute and it’ll probably close soonish anyway.
Weight and equipment wise I’ve got a far bit but very little room to use which makes things very hard. Today was more of a tester to see what I can do and I’ll try and plan something out before next time. This was a good workout though - higher volume but less intense than usual - I just went until my shoulders were really tired and pumped.
17/03/20
Superset
Dumbbell row: 4x12x15
Band pull-apart: 4xfailure
Superset
Barbell row: 3x10x40, 12x40
Barbell shrug: 2x10x40, 6x40
Band pull-apart: 4xfailure
Concentration curl: Dropset: 10x10-5x10-10x5
Hammer curl: 10x10
Good workout - smoked myself with light weights. Had to do in a rush and only took around 20 mins total.
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19/03/20
Superset
Press ups: 10, 10, 15, 12
Chair dips: 10, 10, 10, 15
20/03/20
Giant set: 3 sets, 90s rest
Front squat: 10x+20
Dumbbell RDL: 10x15s
Back squat: 10x+20
Exercise bike: 30s
Kind of a rant/thinking out loud
At the moment I’m really struggling with motivation for the gym and finding it hard to workout for longer than 15 mins without hating it. I think one part of it is my diet not being as good now as it was and the other being not having access to a proper gym.
Diet wise; I’m home now with my girlfriend and parents and have a lot less control over my diet than I did at university and am therefore less strict. I don’t have a strict schedule like I did before and my girlfriend isn’t happy eating the same boring meals constantly like I do when I’m alone.
Training wise I’m not sure why but I hate working out in the garage at my parents’ house. I can’t workout like I do at the gym. I feel ungrateful saying this because I have a decent amount of equipment and so many people would love to be in the position I am in right now.
I feel like I was doing everything right from Christmas up to this week and probably made more progress then than the rest of the time I’ve been lifting. Ultimately I don’t want that to stop.
Writing this has kind of made me think to stop whining and work harder to sort it because a lot of it is under my control. I could still meal prep and work out some sort of schedule and I’ve got enough stuff to have a good workout if I want to.
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23/03/20
Giant set: 3 sets, 1 min then 2 min rest
Goblet squat: 20x15
Dumbbell RDL: 20x15s
Lunge: 10ps xBW
Fire hydrants: 3x10ps
Side leg raises: 3x10ps
Giant set: 1 set:
Crunches: x10
Russian twists: 10ps x5
Toe touches: 5ps
Ab wheel: x10
Plank: 40s
Yoga: 10 mins
Did this with my girlfriend which was fun. I think we have got some sort of routine set up.
24/03/20
Giant set
Press up: 20, 15, 15
Chair dip: 12, 11, 12
Lateral raise: 3x12x5s
Superset
Dumbbell row: 15, 12, 10x15
Band pull-apart: 2x15xB, 15xBR-10xB
Giant set
Overhead press: 15x20, 11x33
Barbell row: 12x40, 12x53
Barbell shrugs: 8, 12x40
Giant set
Concentration curl: 12, 10x10
Diamond press up: 2x8
Hammer curl: 10, 9x10
27/03/20
Giant set
Press up: 30, 16, 15
Chair dip: 12, 13, 10
Lateral raise: 12, 15, 12x5s
Superset
Dumbbell row: 15, 12, 18x23
Band pull-apart: 25xB, 15xBR, 9xBRG
Giant set
Overhead press: 13x33, 6x40
Barbell row: 20x33, 15x40
Barbell shrugs: 20x33, 15x40
Giant set
Concentration curl: 10x10
Overhead tricep extension: 10x10
Hammer curl: 10x10
Found the handle for my dumbbell so I can make a heavier one than the 15kg pre-made ones I have. I might change this day a bit to put more emphasis on pressing.
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28/03/20
Followed this video:
Was very easy but just something to get me moving a bit since I’m very sedentary recently. I will try some harder ones later, I suck at this sort of stuff.
Also, Brian Alsruhe has brought out a body weight program that looks mostly conditioning focussed. That’s exactly what I need, it’s only $25 dollars and I’d like to support him so I’m probably going to buy it.
30/03/20
Giant set: 3 rounds, 1 min rest
Dumbbell RDL: 10x15s
1.5 goblet squat: 10x15
Reverse lunges: x10ps
Ab wheel: x5
Crunches: x10
Giant set: 2 rounds, no rest
Fire hydrants: x10
Bird dogs: x10ps
Side leg raises: x10ps
Single leg raises: x10ps
I’m unfit. That first giant set was tough but good and pumped my legs up. Second giant set got my glutes burning. On pretty much every exercise my left side burnt more than the right, probably a sign of an imbalance.
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31/03/20
Giant set
Press up: 26, 21, 15, 13, 16
Band pull apart: 20xB, 30xB, 15xBG, 15xBR, 15xBGR
Assisted chin up: 5x8
Giant set
Dumbbell row: 12, 20x23
Lateral raise: 2x12x5s
Overhead press: 7, 6x33
Superset - no rest
Concentration curl: 12, 5x10
Hammer curl: 8, 4+4x10
Cut a bit short because ran out of time but still a good workout. Only thing I’m a bit unhappy with is how much I feel my shoulders working. Bench press I feel in my chest but overhead press is mostly triceps for me and lateral raises didn’t feel great either. Next time I think I’ll do the second giant set first and for five sets then the first one for three sets.
03/04/20
With no rest between sets:
Press ups: 10, 9, 8,…, 1
Ab wheel: 1, 2, 3,…, 10
Both one set to fail:
Dumbbell floor press: 20x15s
Crunches: x10
