4/6/12
BP
bar x 20
40kg x 20
60kg x 25
80kg x 11
100kg x 2
80kg x 8
80kg x 10
80kg x 7 (RG)
60kg x 15 (RG)
Single Arm KB Rows
32kg x 10
6/6/12
SQ
bar x 10
40kg x 10
70kg x 10
90kg x 10
120kg x 10
140kg x 8
BP
bar x 20
40kg x 20
60kg x 20
100kg x 2
12/6/12
BP
bar x 20
40kg x 20
60kg x 27
80kg x 13
80kg x 10 (reverse grip)
Single arm DB row
30kg x 10
DB Curls
20kg x 10
13/6/12
SQ
Bar x 10
40kg x 10
70kg x 10
90kg x 10
120kg x 20 - New PB
140kg x 9 - New PB
Been sick with the flu the last few weeks so have stayed away from training. Look right to start training again tomorrow! 
Made some minor adjustments to my (new) eating plan, which is now looking like this -
2,820 cal/day
40% P, 45% F, 15% C
- 3.4g P/kgBW
- 100g carbs/day, with room to add more if I need.
My reasoning for this; I’ve been eating a lot (of shit) in the last 6 months and hover between 78-80kg at the moment, however I’ve put on a fair bit of fat as well which is not totally desirable, but, I don’t want to do a proper cut as I believe it is detrimental for my overall growth at this stage. I am more so looking at a longer term sustainable diet that will slowly alter my composition.
So maintenance calorie level for an 80kg weightlifter is approximately 2640 cal/day. I have come up with an eating plan that is slightly above that, low in carbs high in protein and essential fatty acids, and when you take into account the energy expenditure from 4 days in the gym + mowing lawns on the weekend (side business) and doing 30mins of leaflet drops (cardio) in the mornings before work during the week, that should put me on a slight deficit, but in the right environment to maintain and/or even build muscle, whilst burning fat.
Plan is to review every 4-6 weeks.
I have the following tools at my disposal to monitor progress
- strength in the gym
- dexa scan
- mirror
Disclaimer: I don’t know as much as I’d like to about nutrition, I have done limited reading and conversed with some (seemingly) knowledgeable people to shape my ideas, but I have no sure way of knowing if I’m on the right path or not since everyone’s opinion on nutrition is different, and I’m not prepared to pay for the knowledge at this stage when I am in a position to learn stuff myself by trial and error. Thoughts welcome!
2/7/12
BP
bar x 20
40kg x 20
60kg x 25
80kg x 10
80kg x 7
80kg x 7
80kg x 7
80kg x 7
RGBP
70kg x 11
70kg x 9
70kg x 8
CGBP
60kg x 8
60kg x 6
Single Arm KB Rows
32kg x 15
32kg x 15
28kg x 10
28kg x 10
28kg x 10
Trap bar bent rows
75kg x 10
75kg x 10
DB Curls
20kg x 10
15kg x 10
10kg x 10
4/7/12
SQ
bar x 10
40kg x 10
70kg x 10
90kg x 10
120kg x 10
140kg x 10 - new PB
150kg x 1
175kg x 1 - new PB
140kg x 8
140kg x 6
140kg x 6
140kg x 5
120kg x 6…patellar tendon in right knee said call it a night
6/7/12
MP
bar x 20
40kg x 15
40kg x 12
40kg x 6
Incline DB BP
20kg x 20
25kg x 15
30kg x 10
DB MP
15kg x 12
15kg x 12
15kg x 12
Single arm KB rows
32kg x 10
32kg x 10
32kg x 10
Trp bar bent rows
75kg x 10
75kg x 10
85kg x 10
DB curls
20kg x 10
15kg x 10
25kg x 5
20kg x 5
15kg x 10
Side lateral raises
10kg x 10
9/7/12
BP
bar x 20
40kg x 20
60kg x 5
80kg x 3
102.5kg x 1 - new PB
105kg x 1 - new PB
107.5kg x 1 - new PB
80kg x 13 - new PB
80kg x 10
80kg x 8
80kg x 8
85kg x 6
70kg x 9 (reverse grip)
Single arm KB rows
32kg x 10
32kg x 10
28kg x 10
28kg x 10
DB Curls
20kg x 15
15kg x 10
15kg x 10
15kg x 7
10kg x 5
11/7/12
DL
60kg x 10
120kg x 3
145kg x 5
140kig x 5
135kg x 5
130kg x 5
130kg x 5
UDL’s
64kg x 20
64kg x 20
64kg x 20
13/7/12
BP
bar x 20
40kg x 20
60kg x 27
90kg x 6
90kg x 5
90kg x 3
DB MP
20kg x 10
20kg x 14
20kg x 12
20kg x 14
20kg x 13
20kg x 12
Single Arm DB Rows
30kg x 20
30kg x 20
30kg x 20
16/7/12
BP
bar x 20
40kg x 20
60kg x 30 - new PB
80kg x 14 - new PB
Trap Bar Bent Rows
75kg x 12
85kg x 12
85kg x 15
85kg x 12
85kg x 10
23/7/12
BP
bar x 20
40kg x 20
60kg x 10
80kg x 12
100kg x 2
80kg x 7 (RG)
http://a2.sphotos.ak.fbcdn.net/hphotos-ak-ash4/s720x720/418348_10151104440123945_1869757697_n.jpg
Tonight was one of those nights that makes me remember why I love training…
25/7/12
SQ
bar x 10
40kg x 10
70kg x 10
90kg x 10
120kg x 10
150kg x 7 - new PB
150kg x 5
150kg x 5
150kg x 5
150kg x 5
150kg x 3
150kg x 2
152.5kg x 2
155kg x 2
157.5kg x 2
160kg x 1, went for a 2nd but missed it halfway up, well and truly gassed.
27/7/12
BP
bar x 20
40kg x 20
60kg x 10
80kg x 10
80kg x 11
80kg x 9
80kg x 9
80kg x 8
80kg x 7 (RG)
60kg x 20
I tried some wrists wraps tonight. I think they did make a difference but my wrists and forearmss till hurt like crazy.
Vid of me pushing out some reps at the end
30/7/12
DB MP
20kg x 20
20kg x 16
20kg x 16
25kg x 8
25kg x 6
25kg x 8
30kg x 3
20kg x 16
Trap Bar Bent Rows
75kg x 20
75kg x 20
BP
60kg x 20
80kg x 8
Highpulls (KB)
40kg x 15
40kg x 15
5/8/12
BP
bar x 20
40kg x 20
60kg x 10
90kg x 9 - new PB
90kg x 7
90kg x 5
80kg x 5 (reverse grip), came out the groove big time on the first rep, sapped a lot of strength
60kg x 16
Trap Bar Bent Rows
95kg x 10
UDL’s
64kg x 30
8/8/12
Squat
bar x 10
40kg x 10
70kg x 10
90kg x 10
125kg x 20 - new PB
160kg x 2
160kg x 1
165kg x 1
140kg x 5
