T-ransformation 2017: Benanything's Log

Training Training Logs
366

##23/4/2017
Woke up at 73.4kgs

##FOOD

5:30AM - coffee
10:30AM - curry puff and soya bean
5:30PM - some noodles and bunch of other stuff

1800-ish calories, too busy to eat, worked most of the day

##Training
Canoe
Paddled/swam from 7:30AM to 9:45AM.

Capsized quite a bunch while far out in the lanes. Distance travelled(both swimming and paddling haha) PR, swimming PR, swimming while hauling a 16kgs boat for 300+ metres PR. Need to figure out wrist movement cause I’ve no idea what it’s supposed to be like. I was told to keep I still but I’m rotating it to help with the J stroke. Water went from rather still to not that still, might explain the capsizes later on or maybe I was just tired from swimming that much.

1 Like
367

##24/4/2017
Woke up at 72.6kgs

##FOOD
1:20PM - subway steak and cheese wrap
6:30PM - some chicken
8:10PM - curry chicken with bowl of rice, horlicks and yogurt

1500-ish calories

##Training

Entered gym at 12:30AM
##5/3/1 C1W3
Bench
20kgs x10
42.5kgs x5
47.5kgs x3
52.5kgs x15, 1+ set
42.5kgs x3x8, FSL and 5 pull ups after each set

Dips
10,10,15,8,7, total 50

Single Arm Dumbbell Row
30kgs x20,15,10,5, total 50

1:20PM LUNCH BREAK

1:40PM, back in the gym, still waiting for people using the squat rack for barely 100lbs smith machine benches

practiced doing cleans with an empty bar in the meanwhile

Got the rack at 2:10PM
Squat
20kgs x5
60kgs x5
80kgs x5
90kgs x3
100kgs x9, 1+ set, felt hard even though I’ve done stuff harder than this more times than I can count

Left out the assistance stuff since I had class at 3, time was 2:30PM

1 Like
368

##25/4/2017
Woke up at 72.6kgs

##FOOD

12:00PM - rice with pork/potato/tofu
2:30PM - gummy
3:30PM - half a can of 100plus and a can of pepsi, they were free, can’t resist free stuff
7:30PM - strawberry donut, free too
8:00PM - 2x chicken rice with hot dog
8:30PM - coffee

3350-ish calories

Did a few tyre flips here and there between 1:00PM and 4:00PM

369

##26/7/2017
Woke up at 72.8kgs

##FOOD
4:30PM - 318.3 grams of chicken with 2 wraps
11:30PM - noodles, 131.8 grams of chicken, 3 eggs

2000-ish calories

##Training

entered gym 6:25PM
##5/3/1 Twice A Week C1W3

Press
20kgs x10
30kgs x3
Somehow, the gym was out of 2.5s and 1.25s, 5/3/1 set was supposed to be 35/37.5/42.5
40kgs x5
40kgs x3
50kgs x4, 1+ set was supposed to be 42.5kgs but they ran outta bitch plates

40kgs x2x8, FSL and 5 pull ups after each set
40kgs x7, FSL and 5 pull ups after each set

FSL was supposed to be 35kgs x3x8 but no bitch plates hah

Close Grip Bench Press
40kgs x17,13,7+6+7

found the 2.5s, they were being used by the girls
Deadlift
70kgs x5
82.5kgs x5
92.5kgs x3
105kgs x6, 1+ set

Front Squat
cleaned weight from the ground
20kgs x5
40kgs x5
50kgs x5
60kgs x3x8

decided to skip lunges/tricep cause uh… Wasn’t feeling it plus I could do oly lifts at this gym.

Snatch
only did singles
warmed up with empty bar for some
30kgs for some more
40kgs for some
50kgs x2x1
60kgs, failed first attempt, got the following attempt

Considering this is the first time I snatched in months, my technique looks reasonable

1 Like
370

##27/7/2017
Woke up at 72.3kgs

##FOOD
12:30PM - 418.8 grams of chicken
5:30PM - coffee
7:30PM - 2x chicken rice with sausage and egg

2100-ish calories

##Training

at the tracks, 12:00PM
Run
800m in 3 minute 37 seconds.

371

Gonna splurge quite a fair bit this weekend since it’ll be my first time seeing my girlfriend in 2 weeks. She wants to eat a bunch of stuff so… I have to. Gonna go kinda paleo for next month… Physique ain’t getting any better sadly.

3024×4032 1.77 MB

angling really hard here hah

1 Like
372

Disagree bro. You see it everyday so the changes are too subtle to notice, but I see improvement. You look bigger and yet you have more abs than in the past - angle, lighting, whatev, you look better.

2 Likes
373

I gotta agree with Myth here!

1 Like
374

Me too. You look a bunch better

375

@The_Myth @andypee @MarkKO
Thanks guys, I do see the differences, it was just that I expected more from myself… Then again, I always do huh? What’s new? haha

1 Like
376

##28/7/2017

##FOOD
12:30PM - beef burger with nachos on the side and beef stew pasta with fruit punch
7:30PM - mcdonalds, angus burger, medium fries, 5 mcnuggets
9:30PM - gummies
11:30PM - durian puffs

##Training

at the tracks, 1:00PM
Run
Campus Run, 3.2km. Ran a fair bit, walked a shit ton more, completed in 31 minute and 30 seconds.

377

##29/7/2017

##FOOD

12:30PM - Dim Sum Buffet… I had a shit ton of food. A SHIT TON.
7:30PM - beef noodles and some chinese cold dishes
9:30PM - honey milk tea

##Training

Canoe
Paddled from 7:15AM to 9:15AM. Most productive session I’ve had. There was actually someone to teach me how to paddle… Correctly that is. Apparently I’ve been taught/doing everything wrong. Especially my grip length. The new grip length felt like I freaking leveled up or something. Everything feels so light and easy now.

Push Ups
x5x10. held the push up position while resting

was ‘punished’ with the rest of the crew for taking too long to keep the boats.

2 Likes
378

##30/7/2017

##FOOD

10:30AM - dry fish ball noodles
7:30PM - nachos, potato balls and 7 up, movie food basically
9:30PM - half a kfc famous bowl, chicken drumstick, large curry pizza

##Training

Canoe
Paddled from 7:15AM to 9:30AM. It was pretty good, went up to 200m fairly smoothly several times.

379

I know, my diet was ABSOLUTE TRASH haha. No regrets though, that being said. It’s May now so time to get my shit uber together.

@Yogi1… I bet you’re living extra vicariously through my diet for this weekend.

1 Like
380

my diet was garbage over the weekend so I’m right there with you

1 Like
381

##1/5/2017
Woke up at 74kgs

##FOOD
8:15AM - 250 grams of chicken
12:30PM - 2 scoops of protein
1:30PM - chicken chop and a bunch of corn
4:30PM - 2 scoops of protein
4:45PM - 2 sotong onstik
7:30PM - 2 chicken boneless leg

1500-ish calories
45 grams of carbs, 197 grams of protein, 43 grams of carbs

382

##2/5/2017
Woke up at 71.9kgs

##FOOD
11:30PM - 186 grams of chicken
4:30PM - 2 scoops of protein
7:00PM - boneless chicken leg and 2 german sausages
8:30PM - 150 grams of mixed nuts
9:00PM - 2 scoops of protein

2000-ish calories
85 grams of carbs, 201 grams of protein, 104 grams of fat

383

##3/5/2017
woke up at 71.5kgs

##FOOD
12:30PM - yong tau fu, mainly tofu and hot dogs
7:10PM - 300ml of orange juice
7:50PM - some rice with egg/chicken/beef/pork/prawn/potatoes and coke zero, ate with the team

1800-ish calories
143 grams of carbs, 122 grams of protein, 82 grams of fat

##Training

entered gym at 9:40AM
##5/3/1 Twice A Week C2W1
Bench
20kgs x10
37.5kgs x5
42.5kgs x5
50kgs x13, 5+ set
52.5kgs x5, +5% joker set
55kgs x5, +10% joker set
60kgs x5, +20% joker set
65kgs x5, +30% joker set
37.5kgs x3x8, FSL and 6 pull ups after every set

Dips
10,10,15,15

Single Arm Dumbbell Row
30kgs x15,10,10,7,8

Squat
60kgs x5
72.5kgs x5
82.5kgs x5
92:5kgs x5, 5+ set, was too tired and honestly I just couldn’t be bothered to do more
72.5kgs x10,7,7 with roughly 20 second rest, was supposed to be FSL x3x8, had people waiting for me so I did them as fast as possible

skipped the back raises and biceps, gym was getting too crowded and I just didn’t want to do them

later at 4:00PM
Canoe
Paddled from 4:15PM to 6:15PM, got my boat downgraded from the Boris Two to a Bako and it was… It wasn’t productive to say the least. Knee hurts a bunch cause the boats too wide.

2 Likes
385

Lats looking swole man!

1 Like
386

Loyal Traps.

2 Likes