Got some meals cooked tonight for lunches at work next week. I will have chicken and sweet potatoes and chilli con carne with rice every day. I’ll add a little fruit to that as well. Breakfast through the week will be either oats and protein shake or eggs. Dinner will be what ever my darling cooks for me. And most days I’ll add my yogurt protein peanut butter honey desert to round off the day. Road to 100 here we come.
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Just made me hungry, looking good.
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Damn that looks good. Nice job on meal prepping
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Woke at 84.9kg, deff missed a meal on Sunday and a little dehydrated. Need to focus on getting the water in this week.
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Monday 6th Micro 4 week 2
Squat and bench
Squat
Bar x 10
65 x 7
85 x 5
97.5 x 7 RPE 7,
97.5 x 8 RPE 8 (pretty sure I lost count and did 8 reps),
97.5 x 7 RPE 8
97.5 x 8 RPE 9 was supposed to be 7 but did 8 reps on last set cause that’s the way I role !!
Very solid reps tonight all good depth and smooth. Lungs puffing hard, upper back and shoulders pumped from bar position. Might need to increase some shoulder mobility and stretching
Tempo bench
Bar x 10
65 x 5
77.5 x 4 x 4 sets
RPE 9, 8 (better tightness), 9, 10
Placed the bar on the hooks after the third set but must have missed one side. Bar came crashing down. Pretty bloody happy i had the safety’s on. That will teach me to check both sides before I let the tension out.
Row
85 x max x 4 sets
8, 8, 8, 8
Kept rest under 2 mins. Hamstrings were feeling very tight tonight. Didn’t push these too hard
Glute thrust
85 x 8 x 4
Push ups - max
54 reps
Good session tonight, squats are deff feeling better as this block continues. Bench was ok too but just happier with squats. Nice little push up finisher, over 50 reps is always a measure for how I’m feeling. It’s gets harder as the bodyweight goes up so happy to hit 54 tonight.
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Exciting Simo, just to relase some adrenaline.
Keeps the heartrate up a bit right?
Nice squats btw
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Yes as it came down I flinched waiting for it to bounce off my face but it stopped short. Deff got the heart rate up. Lol
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Woke at 84.8kg, weight seems to be holding steady. If it doesn’t move by the end of the week I will add more food.
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happens to me all the time when i lift heavy, i usually ask someone to count for me
That’s a good idea, now all I need is to fin someone who can be in garage with me when I train !! Lol
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Just a couple of weeks back I was saying I had forgotten how to eat for growth. Well what a difference a couple of weeks makes. I have added an extra meal at work for the last 2 weeks and even with that today I was HUNGRY all day. Today I have eaten:
Breakfast - Scrambled eggs (4 large)
3 black coffees
Lunch 1 - 150g Chicken breast with sweet potatoe
Lunch 2 - Chilli con carne and rice
Snack when I got home from work - Peanut butter sandwich and glass of milk
Dinner - chicken curry and rice
And now I already thinking about the yogurt protein desert I will have in an hour from now !!
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do you measure somehow how much of the added mass that is muscle Vs fat?
Other than seeing how disgusting I get in the mirror … no. My scales do have a body fat measure which I could use but Ive never really used it regularly. I plan to add some weight between now and the end of the year, hopefully some of that weight will be muscle. Early next year I’ll change the training pace and cut back the weight a little.
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Woke at 85.1kg little extra food yesterday but still not drinking enough water. Will focus on that today.
Those scales are next to useless they do a quick calculation based on height and weight, so once you’ve packed on some muscle, it automatically thinks your just the average fat slob that would get on them
Lol yes I get that. There is a good video (shows how old I am) of Dennis ‘the menace’ James (bodybuilder), in the video he is prepping for the Mr Olympia and is very low body fat. He gets on one of those scales and it tells him he is 19% body fat, his response is priceless…“there is no way in hell I am 19%, I started at 15 and I’ve been dieting for 8 weeks… I gonna break that bitch”
Every time I here someone on here argue about body fat all I can see is Dennis. Lol
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Basketball training with my daughter tonight. It was good to run around a bit and get moving. Was hungry when I got home and was met with a plate of pulled pork pasta bake with broccoli, soooooo goooood.
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Woke at 85.2 slowly slowly
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Thursday 9th August
Micro 4 week 2 - Deadlift and oh press
Bench
Bar x 10
65 x 5
84 x 4
95 x 4 RPE 8 ok
95 x 4 RPE 9
95 x 4 RPE 9
95 x 5 RPE 9 supposed to be 4 but felt good so did 5.
focused on pulling down to the chest and driving up. Felt like I was actually tight and using legs today.
Deadlift
Bar x 10
65 x 5
105 x 5
125 x 4
137.5 x 4 RPE 7 little slow
137.5 x 4 RPE 6 quicker
137.5 x 4 RPE 6 quicker
137.5 x 10 RPE 8. Should have been 4 but felt good so smashed out 10.
Kept rest to just under 3 mins to make it a bit more interesting!!
Oh press
Bar x 10
45 x 5
55x 5
60 x 7 x 3
RPE 8, 10 (legs on last 2), 10 (legs on last 3)
Kept the rest too short here so shoulders were wrecked !!
Pull ups + 8kg
6 wide, 6 narrow hands facing, 5 wide hands facing, 6 (2 reps of each hand position)
Great workout tonight, pulls felt great. No idea if that was a rep PR but it felt solid and I had a couple I’m the tank. Neighbours new au pair was training tonight, maybe working out with a young Swedish woman gives you more energy !! 
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YES!
Looks like you’re in the groove of things now Simo, great workout.