You will lift that again in no time. Keep moving forward it’s all gonna help!
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Saturday, Sunday, Monday 16/17/18 June
Went down to 208.6 on Saturday but that was dehydration from Portugal v Spain pints. Yesterday I spiked to 211.1 and today I was back at 209.8.
Did some LISS on Saturday and had the day off yesterday. Feeling extremely fatigued today so I just mustered up the energy to get some chinups done but it was essentially a rest day.
Tomorrow I’ll either go for a bench press PR or just check my TM, depending on how I feel.
Diet
Lunch
Chicken & rice
PM snack
Chicken & rice
Dinner
Chicken and (plot twist) potatoes
Evening
Shake
Totals
Approx. 2283kcal
Approx. 198g protein
2 Likes
Tuesday, 19 June
COMING HOME STATUS: IT’S
Also I had €5 on England to win 2-1 & Kane to score first at 14/1, plus an absolute bargain 11/5 Kane to score first and 23/10 Kane each way.
Back up to 211.6 today for whatever weird reason, but my average weight for the past week is still trending downwards.
Workout
Warmup
Flexible Five
150 dislocates
75 pullaparts
Bench
8x40kg
5x50kg
5x60kg
3x65kg
1x70kg
So at this point I was feeling good enough to work up to a PR, but I misloaded the bar, forgetting to add weight to one side. I got the lift but obviously it was lopsided. That threw me off a lot and then the next corrective rep felt super heavy so I just called it a day.
Assistance
Barbell row: 8x40, 5x50, 5x60, 3x65, 1x70
This was super easy. Can’t remember the last time I did a barbell row. Enjoyed them. Good to know I’ve got them in me for when I start one of Alpha’s programs after the summer.
Machine crunch: 3x10 @ unknown weight
Diet
Lunch
Cod & salad
PM snack
Chicken & rice
Dinner
Gammon, potatoes & veg
Evening
Shake
Totals
TBD
2 Likes
Wednesday, 20 June
Good news: down to 207.8 today.
Bad news: girlfriend’s chest infection got its claws into me. No squats for me today. Though, also, no work - so not bad overall. First time I’ve ever called in sick to work, actually.
Workout
Coughing superset with sneezing. Good for the abs.
Diet
Lunch
Eggs and toast
PM snack
Chicken and veg
Dinner
Chicken tikka and rice
Evening
Shake
Totals
Approx. 2133kcal
Approx. 197g protein
Haha. Get well soon
Thursday, 21 June
Down to a log low of 207.9 this morning. Still not feeling 100% so I didn’t go to the gym but got a super-quick in-house workout in.
Workout
Warmup
Flexible Five
100 pullaparts
50 dislocates
Workout
5x5 chinups
3x10 pushups
3x1m plank
Diet
Lunch
Chicken and rice (and a cheeky Frijj)
PM snack
Chicken and rice
Dinner
Pork & egg-fried rice
Evening
Shake
Totals
Approx. 2505kcal
Approx. 202g protein
2 Likes
Friday, 22 June
Over the worst of being ill now. Still not feeling incredible, but the 6am wakeup wasn’t total hell so off to the gym we go.
Got there to discover that in my absence they’ve put in a new power rack so there are now TWO places to squat!
Also, weighed in at 207.7lbs today.
Workout
Warmup
Flexible Five
150 pullaparts
75 dislocates
Glute drills
Squat
8x40kg
5x60kg
3x75kg
1x90kg
1x105kg
Assistance
Pullups: 5x3
10kg weighted plank: 60s
Kneeling ab rollouts: 3x5
Hey what do you know I can do these now!
Diet
Lunch
Chicken & rice
PM snack
Chicken & rice
Dinner
Take a wild fucking guess. That’s right, chicken and mo’fuckin’ rice.
Evening
Shake. Possibly a cheeky beer or two. It’s Friday and the World Cup is on.
Totals
Approx. 2455kcal
Approx. 196g protein
1 Like
Monday, 25 June
Coming home status: utterly certain.
Weight: 209.9lbs after a slightly, but not mentally, indulgent weekend.
Workout
Warmup
Flexible Five
150 pullaparts
75 dislocates
Glute drills
Deadlifts
1x60kg
1x100kg
1x120kg
1x140kg
1x150kg
0x160kg 
1x155kg
Still annoying not to hit 160 again given that 155 flew up like RPE8. I probably should have gone for it again after that, but meh.
4x140kg
Assistance
3x10 DB rows @ 40kg
3x5 bent-knee leg raises
Diet
Lunch
Hang sangwidge
PM snack
Chicken, egg & bacon salad
Dinner
Gammon, egg, pineapple and peas
Evening
Shake
Totals
2120kcal
180g protein
Tuesday, 26 June
Woke up back down at 208.8. Hams and biceps are hating life from deadlifts and rows respectively.
Took a rest day today. Will go for a bench PR tomorrow and then it’s off to Ireland from Thursday until the following Saturday.
Workout
Nothing today, but in exciting workout news I got my personalised program from @Alpha back today.
It looks pretty terrifying. I can’t say I’m looking forward to running it but I’m looking forward to seeing what it can do for me. I’m pretty keen to bring up my core strength and conditioning and it’d be tough not to if I run this as written.
I’ll be starting this in September and it’s going to be a pretty hellish 12 weeks… certainly not something I’ll be doing on 2,300kcal of chicken and rice every day!
Diet
Lunch
Chicken and rice
PM snack
Chicken and rice
Dinner
Some kind of turkey concoction
Evening
Shake
Totals
TBD
1 Like
Awesome news man! Go get em killa
Wednesday, 27 June
Back down at 208.2 today. Last workout before the holiday, which hopefully won’t make me too fat.
Workout
Warmup
Flexible Five
150 pullaparts
75 dislocates
Bench
20x20kg
5x40kg
5x50kg
2x60kg
1x67.5kg
1x75kg
Was going to go for a PR today but 75 didn’t move well so I left it. Last time I hit 75 I was about 10lbs heavier, so it’s a sort-of-PR?
10x60kg
Assistance
Yates Rows: 5x40kg, 5x50kg, 5x60kg, 5x65kg
V Sit-ups: 3x8
Also experimented with some loaded carry weights and KB snatches as they’ll be part of the September program.
Diet
Lunch
Chicken & salad
PM snack
Chicken & rice
Dinner
Lamb kofte & rice
Evening
Shake
Totals
TBD
Sunday, 8 July
Back home now after 10 days in Kilkenny then Connemara. Given the gargantuan meals the Bean an tí was dishing up mercilessly I’m a bit scared to step on the scale tomorrow.
Workout
Six more weeks of attempting to lose some flubber before the end of summer, after which I’ll be starting Brian Alsruhe’s program.
I’ll do 3/5/1/5/3/1 between now and then, just a basic four-day setup with the assistance and conditioning. I’ll be throwing in the odd movement like KB snatches and nordic curls and other exercises that will feature in Alpha’s program to get the hang of them a little.
2 Likes
Monday, 9 July
Back to the 6am wakeups and morning lifts. Life is terrible.
Was 213.8 this morning but I expect a ton of that to drop off as I get back to normal life. Adding some conditioning, reducing assistance/carbs over the next few weeks in a last-ditch push over the summer.
Of course a few pints will be in order on Wednesday and hopefully Sunday given that it’s coming home and everything. That means that I’ll have to do a good-sized deficit on other days this week to remain on track.
Workout
Warmup
Flexible Five
200 pullaparts
100 dislocates
Glute drills
Squats
10x20kg
5x40kg
3x60kg
3x75kg
3x85kg
3x95kg
3x105kg
Was hoping to work up to 110x3 today and 75/85 absolutely flew up, bar-through-the-ceiling style. However I misgroved the second 95kg rep and tweaked my adductor a little. The 105 only felt like RPE 7-8 but I didn’t want to push things straight off.
15x60kg
Why the fuck did I do that lol
Assistance
50 DB rows each hand @ 35kg
5x10 nordic curls
These were a lot more press-uppy than perhaps is ideal, haha.
3x60s plank (unweighted)
Metcon
EMOM for 10m: 5x KB snatches each hand
Probably a bit too easy even for someone as poorly-conditioned as me. Lighter weight, more reps next time.
Diet
Lunch
Chicken & salad
PM snack
Chicken & coleslaw
Dinner
Teryaki fish stuff & veg
Evening
Shake
Totals
Approx. 1,861kcal
Approx. 175g protein
Tuesday, 10 July
Down to 211.2 today. Had to have a super-quick workout as I need to take the car to get tested before work.
Workout
Warmup
Nothing
Press
10x20kg
5x30kg
3x35kg
3x40kg
3x45kg
5x50kg
PR. 45 was meant to be the 3+ set but I lost track.
Assistance
4x6 chinups @ BW
3x10 BW lunges each leg
*Owie. Lower body is DOMSy as fuck from
Conditioning
Skipped because I am a bad person (who to be fair is short on time)
Diet
Lunch
Chicken & salad
PM snack
Chicken and coleslaw
Dinner
Pork chops, eggs, green beans
Evening
Shake
Totals
Approx. 2,053kcal
Approx. 204g protein
1 Like
Wednesday, 12 July
Down to 208.9 today so the holiday bloat is basically gone.
Will be drinking a few pints tonight because it’s coming home, obviously.
Leg DOMs is absolutely unreal. Stairs are challenging.
Workout
Warmup
Flexible Five
Conditioning
20m elliptical moderate pace
Diet
Breakfast
Shake
Lunch
Chicken and veg
Dinner
TBD and pints
Totals
TBD
Friday, 13 July
Was 211.0 after matchday pints on Weds, and the same weight today for some reason despite a pretty low-cal day yesterday.
Oh also I dropped the foot-hook-thing from the decline bench that I adjust into a flat bench on my leg and cut/bruised it so that was a fun start to the day. Hill sprints after lifting didn’t help.
Workout
Warmup
Flexible Five
200 pullaparts
100 dislocates
Bench
3x50kg
3x60kg
9x65kg (PR, but wanted 10)
3x70kg
1x75kg (joint PR, but wanted a double)
BB Row
5x60kg
5x65kg
5x70kg
Conditioning
EMOM hill sprints: 25ish metres up, then down, then back up, then back down
Lasted six minutes. Sad.
Diet
AM snack
Cereal bar and fruit
Lunch
Chicken salad
PM snack
Chicken salad
Dinner
Not sure actually. Meat and veg.
Evening
Shake
Saturday, 14 July
Back at 209.6 today.
Workout
Warmup
Flexible Five
200 pullaparts
100 dislocates
Glute Drills
KB swings
Deadlifts
5x60kg
3x80kg
3x100kg
3x112.5kg
3x125kg
3x140kg
1x150kg
0x160kg
Infuriating, again.
Diet
TBD. Today’s log is a rush-job as you can tell by the workout because I’ve things to do.
Monday, 16 July
Was 210.0 on the nose today. Planning on <100g carbs a day going forward this week; parents are visiting the weekend after next so I’m sure that’ll be a “refeed” of sorts. I’m basically evened out after the 10-day holiday, so looks like I’ve gained 1-2lbs there which makes sense. Would like to be <200lbs by the end of August.
Workout
Warmup
Flexible Five
100 pullaparts
50 dislocates
Glute drills
Squat
8x20kg
5x40kg
5x50kg
3x60kg
5x70kg
5x80kg
5x90kg
Assistance
3x10 DB rows @ 40kg
2x30s weighted plank @ 15kg
Conditioning
10m EMOM: 5x KB snatches (left), 3x burpees, 5x KB snatches (right), 3x burpees
Diet
Post-workout
Shake
Lunch
Cod & salad
Lunch II: Electric Boogaloo
Chicken, cheese, salad
Dinner
Pork steaks w/spinach & tomato omelette
Totals
Approx. 2,225kcal
Approx. 207g protein
Tuesday, 17 July
Still exactly 210.0 today. Reducing calories further this and next week with a minor cheat meal planned for Saturday evening.
Workout
Warmup
Flexible Five
200 pullaparts
100 dislocates
Press
8x20kg
5x30kg
5x35kg
5x40kg
Assistance
5x6 chinups @ BW
3x8 split squats each leg @ 25kg
I hate these. Also I always fall over when doing the right leg.
Conditioning
Tabata: mountain climbers/squat jumps/groiners/burpees (2x rounds)
Diet
Post-workout
Shake
Lunch
Chicken breast & salad
Lunch II: Electric Boogaloo
Chicken thighs & salad
Dinner
Beef, cheesy courgettes and veg
Totals
Approx. 1,995Kcal
Approx. 196g protein
Wednesday, 18 July
Down to 208.7 today. Hopefully the trend continues.
No workout today owing to driving lesson. Don’t feel too bad about skipping a LISS day when I’m doing HIIT after every session.
Diet
Breakfast
Protein bar and some bullshit that purported to be a protein flapjack despite having 9g protein and 20g sugar…
Lunch
Chicken salad
PM snack
Beef slices and cheese
Dinner
Lime chicken w/guacamole and veg
Evening
Shake
Totals
Approx. 2,084kcal
Approx. 203g protein
1 Like