Food 5 eggs 3 bread. 500g mrat slop and 200g mash potatoes.
6 biscuits.
Dinner was sweet potatoes wedges and 5 sausages. Not great but okay. And 1 slice peanut butter on bread.
Also done a 5km bike ride with the dog. Very easy and only took 20min. But it has 3 small climbs.
Wife worked out.
34kg 2x10 squat
5x8 press up
20kg 1x10 one arm row.
Very happy progression
shit OHP tonight 74 kg for 3 reps.
Gonna remove the 531 OHP and just do 2 work sets of BTNP.
This is a body building programme after all.
Squat,
140 x20 hard work. Almost collapsed walking it in
oar 56x8. Happy
curls 25x10, 12
Edit to add details;
My ohp has been dropping off recently. I might drop back to the last cycle of weights OR drop I’m guessing 5 sets of over head a week is too much.
As for the rest good. Squat finally made it. Had a genuine scare on the way into the rack. But I survived.
Food today;
5 eggs 3 toast
500g meat slop 200g potatoes
6 eggs and cured meat with beans and bread and butter for dinner.
Also 5km bike ride easy pace. 3 minor hills.
For reference
Work out today around being in call. Resisting the temptation to call it off.
350 incline bench at 66kg
18, 12,10. 40 total. Happy enough.
Front squat starting to hurt by left thigh. Kinda in the front hip area. Will monitor.
112kg for 7 so 1 rep increase in 11 days. Happy.
Hip pain subsides under load
Had to call off after this. Got called to work. Will do fat mans and press ups tomorrow.
Btnp ‐56kg 11, 6
Happy enough. Note used the dodgy 10 plates.
Squat- run out of bar space. So 20 rep squats just became 21 rep squats.
140kgx21. Fucking awful. But not AS awful as expected.
One a rows 57kg
7 of.
curls 10+10+2+2 on a dumbbell. 12+12.
Gor reference
On call. Lost 2h slep last night AND been up 17h already. So very tired. Not expecting much. IF I set Prs it will be a miracle.
350 method incline bench
66kg
20, 12, 9.
41. A rep better. Happy enough.
Front squat
118kg for 5. Had 6 maybe 7. But I called it early.
No 20 reps just couldn’t face it with my fatigue.
Fat man and press ups
5x10.
Edit to add food:
125g of cashew nuts
150g pork, 200g mash potatoes and veg
300g chicken, cous cous and veg not a great day - not loads of protein.
Today i woke up hungry.
5 eggs, 1 tin of baked beans amd 3 slices of bread for breakfast.
Thats about 750 calories.
2 chicken thighs, hand full of cheese and rice.
Burritos.
Last 2 chicken thighs
will edit through out the day to add food
Daaaaamnnnn that’s badass
Thanks. I dont feel bad ass. I mean in the interest of honesty I spend my whole warm up trying to convince myself NOT to do it. Its truly a mental battle.
So today was another great work out.
BTNP 56kg - 12 and 10 reps. Happy doors - will move to 60kg.
Squats - 140kg 22 reps. What was most noticeable was the fact that I blasted right through to 12/13 reps. No stopping and I felt very comfortable until rep 17/18. On my last work out I’m going to go for gold. And squat till I drop. Until then +1 rep every work out will suffice.
OAR - 60kg x 10. Solved my grip issue with chalk. Worked a treat. 60kg for 10 seems REALLY heavy. But its moving. So I guess its legit???
Curls - 25kg, 2x12.
Shameless plugging my kid.
The kid is such an animal.
I can only imagine. And yet, you’ve mustered up the willpower to do even better haha.
So 66kg incline bench 350 method.
22 (pr), 12, 10.
44 total. Very happy with this. I think I should be completing all 50 by the end if next week. Which is a sound effort.
FS
Balls up. I thought I had 112 on the bar and went for 10. Got there it felt too easy so I recounted. And I had 102. I added the last 10kg and got 8. But i had more had I not done so many at 102kg.
112 for 8.
A 1 rep PR.
BS widow maker set.
126 for 10.
Was all put of sorts on this. Couldn’t get set, had to pick up twice.
Then my kid came in on rep 8 asking about roblox. I lost my cool, ditched the bar after 10.
Fat mans and press up SS. 11/15.
Btnp 60kg 8 reps. Happy with that.
Shit squat work out. Was aiming for 140x23 got to 16 and had to bail. The last few weeks have been hard and I’m not really recovering. Not at all.
+8 more. Separately.
Oar 62kgx 7
Happy enough.
Incline bench 350 method
66kg
23 (pr), 13, 10.
46. Closer but not quite.
FS
118 for 8. Very happy.
128 for 12. Stopped early due to hip pain. Last 40 set on 3 days I want to attack it hard.
Fat mans and press up SS
5X 12/15
Lat rises 5kg for 1 giant set. No idea on number just lots 35ish
Measured my arms today. About 2 years ago I was fatter and my arms where a whole 1/4 inch smaller. I’m almost at the 16inch marker. Which I’m looking forward to.
Today’s post is a complaint about my left hip. Its been painful for a while and after my training yesterday I’ve been in a lot pain today. Glad I stopped my widow maker set.
I’m debating weather to go for my last 20 rep set tomorrow OR the day after so I have had time to recover. Who knows. On one hand it would be nice to finish it. On the other hand I want to give it the best go possible.
We shall see what I fell like tomorrow night I think.
BTNP 60kg (11 reps) very happy. Felt good for them also.
Squat 140kg
20 reps. Then 6 reps 2min later
Disappointed. But the lack of rack does play on me. Its a metal weakness I need to work on. I get scared and then bail out.
OAR
64 x 5. Grip on the left is giving out.
Curl - 25kg 15 and on more set. Forgot the number.
Incline bench
66kg
24 - what a fucking effort. 12, then 5. Ha. That first set fucked me. the second doubly so. Still happy though. 24 reps with 66 kg is impressive gains since the start of the programme.
Front squat 124x6. Very happy with this. 12-13kg gain to my 1rm in 6 weeks.
Fat mans / press up SS 12/2
Lat rises 1 big set of about 30. 4kg
