18 October
Weight - 93.8kg
BB Rack Pulls - 3 sets: (Warm up 100kg 8) 100kg 10 10 10
BB Flat Bench Press - 3 sets: (Warm up 90kg 6) 90kg 10 10 10
Leg Press - 3 sets: 160kg 10 10 10
Mag Grip Low Row - 3 sets: 75kg 10 10 10
BB Hip Thrusters From Pins - 3 sets: 100kg 10 10 10
Seated Cable Flys - 3 sets: 64kg 10 10 10
Tricep Cable Pull Downs - 3 sets: 10 10 10
Seated Machine EZ Bar Bicep Curls - 3 sets: 32kg 10 10 10
19 October
Weight - 93.4kg
Run
21 October
Weight - 93.2kg
Bf 8.5%
Db Incline Bench - 3 sets (30kg 10) 34kg 10 10 10
Leg Press - 3 sets (160kg 6) 160kg 10 10 10
Chest Supported DB Row - 3 sets: 30kg 10 32kg 10 10
Incline BB Bench - 3 sets: 70kg 10 10 10
Db Lat Raises - 3 sets: 7kg 10 10 10
Tricep Cable Pulldowns - 3 sets: 10 10 10
22 October
Weight - 93.3kg
23 October
Weight - 92.8kg
BB Back Squat - 3 sets: (Warm up 100kg 6) 110kg 10 10 10
BB Hip Thrusts From Pins - 3 sets: (Warm up 90kg) 90kg 10 10 10
DB RDLs - 3 sets: 34kg DB 10 10 10
Leg Press - 3 sets: 113kg 10 10 10
Hammie Curls - 3 sets: 52kg 10 10 10
Leg Extension - 3 sets: 10 10 10
Cable Lat Raise Standing - 3 sets: 10 10 10
Curls - 3 sets: 10 10 10
Looking good buddy
Shreddy Kruger
24 October
Run - 6km in 30 mins
25 October
Weight - 92.7kg
DB Flat Bench Press - 3 sets: 36kg 12 12 12
NG Lat Pull Down - 3 sets: 75kg 12 12 12
Incline DB Bench Press - 3 sets: 26kg 12 12 12
Chest Supported DB Row - 3 sets: 32kg 12 12 12
Cable Tricep Pull Downs - 3 sets: 12 12 12
DB Lat Raises - 3 sets: 7kg 12 12 12
Sit ups - 3 sets: 15 15 15
Hammer DB curls - 3 sets: 14kg 12 12 12
Reverse Crunches - 3 sets: 10 10 10
Looking good. How’s the back?
Not dodging, I promise, but the lighting when I took a quick photo was rubbish on the back shot. I’ll get one next week.
It is ok - it is arguably the weaker side because it more obviously shows the disparity between my shoulders (I’ve spoken ad nauseum on here about having injured by right shoulder ten years ago to the effect of becoming very trap dominant in all lifts). A lot of this year has been focused on trying to address this and there has been definite progress.
Also, if we accept that we store bf in particular spots, I would say my back fat is the last to go when I cut - starting to see the ol’ Christmas tree, but imagine it’ll come in over the next three weeks.
Short read - a work in progress.
27 October
Weight - 92.6kg
Short arms and abs session
28 October
Weight - 92.8kg
Chest Supported DB Row - 3 sets: 32kg 10 10 10
Incline DB Bench - 3 sets: 34kg 10 10 10
NG Lat Pull Down - 3 sets: 73kg 12 75kg 12 12
60 Incline DB Bench: 26kg 12 12 12
Incline Cable Flyes - 3 sets: 64kg 12 12 12
EZ Bar plus 10kg skull crushers - 3 sets: 12 12 12
Straight Arm Lat Pull Down - 3 sets: 73kg 12 12 12
Seated DB Hammer Curls - 3 sets: 15kg 12 10 8(5)
Reverse Crunches - 2 sets: 12 12
29 October
Weight - 92.7kg
Run - One hour around 10km
Fell off the wagon today in terms of sticking to my macros. Seems I am desperately hungry after runs. Need to stick to them better - only two and a half weeks left - got to grind. Probably not a good idea for me to be doing this what with my BD issues. Working a lot harder to not let it affect my day to day life.
30 October
Weight - 93.6kg. Feel as though a lot is water weight after yesterday’s blow out. Focussed today and stick with it and hopefully sort it out for the end of the week.
BB Back Squats - 3 sets: (100kg 10) 120kg 10 10 10
BB Hip Thrusts From Pins - 3 sets: (100kg 10) 10 10 10
BB RDL with wedges - 3 sets: 80kg 10 10 10
Leg Press - 3 sets: 113kg 10 122kg 10 10
Hammie Curls - 3 sets: 48kg 12 12 12
Leg Extensions - 3 sets: 63kg 12 12 12
DB Lat Raises - 3 sets: 7kg 15 15 15
31 October
5.7km run 30 minutes
1 November
Weight - 91.1kg
45 degree DB Bench - 3 sets: (Warm up 32kg DB 6) 32kg 10 10 10
NG Lat Pull Down - 3 sets: (Warm up 61kg 6) 68kg 10 10 10
Flat BB Bench - 3 sets: 80kg 10 10 10
Seated Mag Grip Row - 3 sets: 54kg 10 10 10
Seated Cable Fly - 3 sets: 64kg 15 15 15
Seated DB Bicep Curl - 3 sets: 14kg 12 12 10
Standing Cable Lat Raise - 3 sets: 18kg 15 15 15
Cable Tricep Extensions - 3 sets: 100kg 12 12 12
2 November
BB Back Squats - 60kg 6 100kg 6 120kg 6 140kg 5 5 5
Seated NG Low Row - 45kg 12 12 12
Cable Reverse Flys - 3.75kg 12 12 12
Hammer DB Curls - 15kg 10 10 10 12.5kg 10
DB Bicep Curls - 10kg 10
Dips - 12 12 12
Cable Tricep Pull Downs - 11.75kg 12
Crunches - 12 12 12
3 November
Weight - 91.3kg
Run - 5.5km 30 mins
4 November
Chest Supported DB Row - 3 sets: 32kg 10 10 10
Incline DB Bench - 3 sets: 34kg 10 10 10
NG Lat Pull Down - 3 sets: 75kg 10 10 10
60 Incline DB Bench: 26kg 12 12 12
Incline Cable Flyes - 3 sets: 73kg 12 12 12
EZ Bar plus 10kg skull crushers - 3 sets: 12 12 12
Straight Arm Lat Pull Down - 3 sets: 73kg 12 12 12
Seated DB Hammer Curls - 3 sets: 14kg 12 12 12
Crunches - 2 sets: 10 10
5 November
Weight - 93.1kg (No idea why it is so up after a strict period of adhering to diet and a weight hovering around 91kg)
Run - 12km/h 30 mins a little over 6km in the end.
6 November
Weight - 92.4kg
BB Back Squat - 3 sets: (Warm up 60kg 6 100kg 6) 120kg 10 10 10
BB Hip Thrusts From Pins - 3 sets: (Warm up 60kg 6 80kg 6) 80kg 10 10 10
RDLs - 3 sets: 80kg 10 10 10
Leg Press - 3 sets: 113kg 10 10 10
Hammie Curls - 3 sets: 52kg 10 10 10
Leg Extensions - 3 sets: 63kg 10 10 10
You’re a machine mate
