Starting point: 1 January
Height 188cm
Weight 94.3kg
Bodyfat 9.4%
Immediate goal - To get down to 6.5% bodyfat by the end of February 2018.
Then - increase size.
Strong focus this year on correcting my right shoulder mobility - far too trap lat and front delt dominant - a legacy of a nasty shoulder injury from rugby ten years ago.
1 January
4km run = 18 mins = welcoming in the New Year
2 January
AM
Lat Pulldowns - 4 sets: 3x12 1x15
Back Extensions (Hyperextension Bench) with db (2 x 12) 4 sets: 4x15
Seated Wide Bar Row - 4 sets: 4x15
Leg Extensions - 4 sets: 3x12 1x12 (followed by 10 fast extensions with less focus on range)
Prime Machine EZ Bar Preacher Curls - 3 sets: 3x12
Crunches - 3 sets: 3x15
Glute Barbell Raised Bench off Pins (Hip Thrusts) - 4 sets: 100kg x 12; 110kg 3x12
Decline Atlantis Chest Press (Narrow neutral grip) - 4 sets: 90kg 2 x 12; 92.5kg 2 x 12
Prime Leg Press Single Leg Slow Squat - 4 sets: 50kg x 12
Atlantis Row with cable grips for each hand (Seated Row) - 4 sets: 50kg x 12; 52kg 3 x 12
Rope Tricep Pull Downs - 4 sets: 40kg 4 x 15
Atlantis High Row with cable grips crossed over for each hand - 5 sets: 27kg 4 x 15; 22kg x 15 (slower with greater focus on contracting the muscle)
Seated Db Bicep Curl - 3 sets: 14kg dbs x 12; 15kg dbs x 10; 15kg dbs 10 (15secs break) 3
Prowler pushes (120kg load) - 3 sets
Nutrition:
7:15AM
Kudu biltong pieces and small handful of cashew nuts
My wife is taking me away tomorrow for a ‘surprise’ 5-day holiday on account of me turning 30, but she won’t tell me whether we’ll have access to a gym. I’m thinking this could, temporarily, de-rail progress.
1pm - Kafir Lime Salmon Fillet, mixed vegetables, olive oil and brown rice
430pm - Chicken and green pepper skewer
7pm - Chicken breast with spinach, red pepper and tomatoes
8pm - Whey protein shake (one scoop), blueberries and raspberries
Additional training session - Evening - Bicep curls - 16kg dbs 3 x 10 and Tricep Pulldowns 3 x 10
Nutrition 5 January
530am
4 eggs scrambled, 8 egg whites and a grilled tomato
2 scoops Greek yoghurt, one scoop whey protein, blueberries and raspberries (scattering of cacoa nibs)
All bets are now off though - wife is taking me away to Ethiopia for a birthday surprise and it has started with a bottle of Champagne. Plenty of walking lined up but teamed with eating tours and tej drinking ceremonies I think I may be coming back slightly fluffier than I set off. Still…don’t turn 30 every year, do you?
Glute Barbell Raised Bench off Pins (Hip Thrusts) - 4 sets: 100kg x 12
Decline Atlantis Chest Press (Narrow neutral grip) - 4 sets: 90kg x 12; 95kg 3 x 12
Prime Leg Press Single Leg Slow Squat - 4 sets: 50kg x 12
Atlantis Row with cable grips for each hand (Seated Row) - 4 sets: 50kg x 12; 52kg 3 x 12
Rope Tricep Pull Downs - 4 sets: 40kg 4 x 15
Atlantis High Row with cable grips crossed over for each hand - 5 sets: 27kg 4 x 15; 22kg x 15 (slower with greater focus on contracting the muscle)
Congratulations on getting back on the grind after the travel. I’m trying to get a good start on the year before work takes me overseas for a couple of weeks in late February/early March!
@burien_top_team Cheers. That’s got to be the way to go; get the good habits embedded and then the sessions just flow and naturally become a part of your life.
Rack pulls (banded) - 1 set: 80kg x 6; 3 sets: 80kg x 10
Flat bench Fat Grip Db - 1 set: 32kg x 6 3 sets: 32kg dbs x 10
Cable Pulldown Pronated Grip - 3 sets: 63kg x 12
Watson Machine Hamstring Curls - 3 sets: 48kg x 12
Prime Leg Press with emphasis on top of the extension - 3 sets: 172kg x 15
Seated Tricep Cable Pull Downs - 2 sets: 45kg x 15 ; Last set drop 45kg x 12 36kg x 5 27kg x 5
