Monday 20th May - new medium intensity block. Week 0 just doing a primer as it’s first week back from holidays.
Squat
Bar x 10
65 x 5
85 x 5
65 x 8 x 3 sets
SS sit ups
10 x 3 sets
Kept it light today as first session back. Everything moved well, legs a little crampy by the end.
Bench
Bar x 10
65 x 5
85 x 5 moved ok
67.5 x 8 x 3 sets
SS band pull aparts- lots
These moved well. The down sets were light so moved them nice and quick.
Bulgarians
Bodyweight x 7 x 4 sets
Didn’t rest on these, good leg and lung pump!!
Push up - on handles
Max x 3 sets - 35, 20, 18
SS pull ups
5 x 3 sets
Felt like shite all day, coughing all day and chesty as hell. But there was no way I was missing training tonight. All done in 45 mins. Every moved ok, I lightened the weights a little as it was the first session back. It will be interesting to see how sore I am tomorrow.
Woke at 81.4kg - 179lbs
I can’t believe that I came back from 10 days in Bali and managed to stay under 180lbs !!! I think the two days with diarrhoea and this fking cold has probably helped reduce the weight.
Although it’s pretty normal for me to start losing weight when I’m not training so not really that surprised.
I shall play with my good a little for the next few weeks and try and work out my current maintenance level. From there I’ll increase it a few hundred calories and hopefully slowly build some muscle without getting too fat. I’m going to try and keep protien a little higher than last year probably around 200g a day.
2 weetbix milk - 45c 1F 13P
With Protein shake (250 milk) - 12C 4F 54 P
Total 57C 5F 67P = 551c
Or
6 eggs - 4C 27F 34P = 395
Lunch 1
200g chicken and veg and 125g rice - 96C 1F 60P = 633c
Lunch 2
Chilli and rice 135C 40F 60P 1140c
Total lunches = 231C 41F 120P = 1773c
Dinner will be a daily surprise to keep
It interesting!!
Egg day:
Breakfast 4C 27F 34P = 395c
Lunch = 231C 41F 120P = 1773c
Total 235C 68F 154P = 2168c
That leaves me: 90C 22F 46P 732c for dinner.
Weetbix day
Breakfast 57C 5F 67P = 551c
Lunch = 231C 41F 120P = 1773c
Total 288C 46F 187P = 2324
That leaves me: 37C 54F 13P 576c for dinner.
Dinner will be whatever the wife cooks. I’ll just adjust the portion to suit and supplement with peanut butter and natural yogurt if I need more.
I tried it last year @Frank_C tried it as well. Be careful Simo.
I ended up 10 kg heavier Now I’m even lighter than a year ago, and not feeling like I’ve added as much as one gram of muscles.
I eat cheeseburgers. I grill three to four pounds at a time. Each patty is 1/3 lb.
I make my burger and wrap it in foil like the fast food joints and take it to work in my lunch. I don’t understand why more people don’t do that. I seem to be the only one.
I do the same with chicken and I’ve started doing chicken wraps. I love having handheld protein while I’m at work.
So I have to say that the DOMS two days after the first workout back on Monday is pretty uncomfortable. Will be training again on Friday, hopefully the pain will reduce by then!!
Single prong is just easier to adjust. Lever is great if you either only use the belt for one lift and nothing else; or if you have your belt set exactly the same for everything. Because neither of those are that common, I figure single prong is a better bet.
I rate Pioneer with their Pioneer cut (offset) holes. That’s single prong, plus with the offset holes you have even more adjustment. Inzer and Titan are plenty good too, but dollar for dollar I reckon Pioneer is just better. Here in Aus Titan is probably the dearest, Inzer not too far behind and that’s if their respective suppliers have the one you want in stock.
I think my Pioneer shipped from Texas cost me about the same as an Inzer from an aussie dealer.
