I wish! Not yet! I was preparing for the exams. My car broke down on the way to it. So now I’m still ac Maccies, trying to figure out what’s next (we never know right? Now I have like the greatest girl and she wants us to move in so that limits my choices in terms of formation etc)
Yesterday I wanted to eat a burger so bad, but I resisted. Every day that passes reinforces my resolve and lessens my craving for this shit
The best solution I found to overcome this desire is to do it myself !
Go check this guy :
https://www.instagram.com/p/Bu4VuUeHBFd/?utm_source=ig_web_copy_link
I’ve try this recipe (except the bread), plus french fries in the air fryer !!! PERFEEEECT !
06/02/2020
PULL
BW = 92.5kg
10’ Elliptical
Cable Pullover : (10-15)
15x27kg 10x36kg
12-12-12x45kg
Deadlift : (8-12)
15x20kg
10-10x60kg
12-12-12x80kg
Underhand pulldown : (8-12)
12x39kg 6x52kg
8-8-10x59kg
Machine seated row : (8-12)
10x32kg
8-8-10x50kg
Shrug ss seated lateral raise : (10-20)
10-10-10x30kg / 12-12-12x8kg
12-12-12x30kg / 13-13-13x8kg
Dips machine ss cable curl : (10-15)
12-12-12x68kg / 13-13-13x32kg
Triceps rope pushdown ss machine incline curl :
13-13-13x17kg / 13-13-13x32kg
DB curl normal to hammer (double Drop set)
18kg-14kg-10kg
09/02/2020
LEGS
BW = 92,2kg
10’ treadmill
Seated leg curl
15x18kg 12x27kg
12-12-12x41kg
Hang Power Clean
10-10-10x20kg
10-10x30kg
6-6-10-10x40kg
Front squat
7x40kg 5x50kg 3x60kg
7x50kg 5x60kg 3x70kg
DB walking lunge
8-10-10x20kg (per leg)
45⁰ hip extension ss hanging knee raise
15-15-15 / 10-10
11/02/2020
BW = 93.1kg
Push
10’ Elliptical
Rear delt cable
15x3,4kg 15x5,7kg
16-16-16x7,9kg
Muscle clean & press
10x20kg 10x30kg
8-8-8-8x40kg
Bench press
15x20kg 12x40kg 8x60kg
8-8-8x80kg
Dips
12-8-8@BW
DB Lateral raise
15-15-15-15-15x8kg
14/02/2020
BW = 92.3kg
PULL :
10’ Elliptical
A1.Seated Machine Row 3x12-15
12x27kg
12-12-12x41kg
B1.Snatch Grip high pull 5x5
10x20kg
5-5-5x40kg 5-5x50kg
C1.Deadlift 7/5/3, 7/5/3
7x80kg 5x90kg 3x100kg
7x90kg 5x100kg 3x110kg
D1.Chin Up 3xMax
5-5-5
E1.DB Pullover
12-12-12x20kg
E2.DB Shrug
15-15-15x24kg
16/02/2020
BW=92.0kg
LEGS
10’ Elliptical
Seated leg curl (3x12-15)
12x23g 12x32kg
13-13-13x41kg
Power clean from hang (5x5)
5x30kg 5x40kg
5-5-5-5-5x50kg
Front squat
7/5/3x50./55./60.
7/5/3x55./60./65.
DB walking lunge (3x10-15)
10-12-10x20kg
45⁰ hip extension ss hanging knee raise
15.-15-.15 / 10.-10-0 (more than 0 the last set 
)
The DB Walking lunge were created by the devil!
Last week recap :
It was a special week:
In addition to that the first 3 days were very high in number of steps (specific mission at my work), not enough water intake, etc…
But in the end my weight is stable compared to the past week !
Last week recap :
What a 
week…
0 training session, nutrition was not optimal at all,and a loooot of fatigue this past week.
On the other hand, positive point, I had a consultation with my osteopath who made me the greatest good.
Weight still decreasing, but with all the excesses of this past week it has gone up in the last days.
I’m going to simplify my training, and stop making things more complex.
I will use the program “Guaranteed Muscle Mass” as a basis for my routine and try to keep it as long as possible.
25/02/2020 :
BW = 92.5kg / 203.9lbs
UPPER A
1.Rear delt cable - 2x10-20
20-20x5,7kg
2.Medium Grip Bench Press - 1x6-10 reps, -15% AMRAP+ 50% set
10x80kg
10+6x70kg
3.Incline DB Press 45⁰ - 333
12-10-10x22kg (32)
4.Pulldown - 350
20-18-16x45kg (54)
5.Barbell Row - 2x8, 2x12
8-8x60kg
12-12x50kg
6.Incline DB Curl 45⁰ - 350
18-16-13x8kg (47)
7.DB Lateral raise - 350
20-18-16x8kg (54)
28/02/2020 :
BW = 92.0kg / 202.8lbs
UPPER B
1.Facepull, 2x10-20
20-20x7,9kg
2.OHP, 1x6-10, -20% AMRAP + 50%
9x45kg
11+7x35kg
3.Machine Press, 350
20-18-17x15kg (55)
4.Pull Ups, 5xAMRAP
Pronation : 5-5-5
Neutral : 5-4
5.Seated Machine Row, 350
18-17-16x41kg (51)
6.EZ curl, 350
16-14-11xEZ+20kg (41)
7.Seated DB lateral raise, 350
17-14-12x8kg (43)
I’ve been having a hard time eating my breakfast for several mornings, I was wondering what I could replace it with and I came across this recipe on Instagram (by a french coach).
I will try it tomorrow and see if my appetite is better !
03/03/2020
BW = 92.1kg / 203 lbs
UPPER A
1.Rear delt cable - 2x10-20
15-15x7,9kg
2.Medium Grip Bench Press - Top 6-10 reps, -15+50%set
9x85kg
10+5x72,5kg
3.Incline DB Press 45⁰ - 333
12-12-10x22kg (34)
4.Pulldown - 350
18-15-13x52kg (46)
5.Barbell Row - 2x8, 2x12
8.-8.x60kg
12.-12.x50kg
6.Incline DB Curl 45⁰ - 350
18-18-16x8kg (52)
7.DB Lateral raise - 350
16-14-14x10kg (44)
06/03/2020
BW = 92.1kg / 203 lbs
UPPER B
1.Facepull, 2x10-20
16-16x10,2kg
2.OHP, 1x6-10, -20% AMRAP + 50%
10x45kg
11+8x35kg
3.Machine Press, 350
17-16-16x20kg (49)
4.Pull Ups, 5xAMRAP
6-5-5-5-5
5.Seated Machine Row, 350
15-15-12x45kg (42)
6.EZ curl, 350
17-15-12xEZ+20kg (44)
7.Seated DB lateral raise, 350
18-17-13x8kg (48)
08/03/2020
BW = 91.6kg / 201.9lbs
LOWER
1.Seated leg curl 2x10-15
15-15x41kg
2.Squat 1x6-10, -15% + 50% est
6x100kg
(Bonus : 3x110kg)
8+5x90kg
3.Lying leg curl, 333
14-10-8x45kg (32)
4.Leg press, 350
15-12-12x3pps (39)
5.Leg extension, 350
15-14-13x23kg (42)
6.Standing calf raise, 350
18-16-13x1pps (47)
10/03/2020
BW = 92.3kg / 203.4lbs
UPPER #A.3
1.Rear delt cable - 2x10-20
17-17x7,9kg
2.Bench Press - Top 6-10 reps, -15+50%set
10x85kg
12+6x72,5kg
3.Incline DB Press 45⁰ - 333
12-11-10x24kg (33)
4.Pulldown - 350
18-17-16x52kg (51)
5.Barbell Row - 2x8, 2x12
8-8x70kg
12-12x55kg
6.Incline DB Curl 45⁰ - 350
15-12-12x10kg (39)
7.DB Lateral raise - 350
18-16-14x10kg (48)
13/03/2020
BW = 91.2kg / 201lbs
UPPER B :
1.Facepull, 2x10-20
18-18x10,2kg
2.OHP, 1x6-10, -20% AMRAP + 50%
7x50kg
10+5x40kg
3.Machine Press, 350
20-18-16x20kg (54)
4.Pull Ups, 5xAMRAP
6-6-6-6-6 (30)
5.Seated Machine Row, 350
17-15-14x45kg (44)
6.EZ curl, 350
17-16-15 (48)
7.Seated DB lateral raise, 350
18-18-15x8kg (51)
