Keep up the good work man!
1 Like
##8/1/2017
woke up at 74kgs
##FOOD
2:30PM - sushi/sashimi/bunch of japanese stuff basically
9:45PM - chicken chip rice
10:00PM - yakult
10:30PM - 700ml of milk with 4 scoops of protein
2900-ish calories at 180-ish grams of protein
##9/1/2017
woke up at 75kgs, must be the late dinner
##FOOD
8:40AM - banana
11:00AM - banana
11:50AM - rice with chicken/beef/tofu/egg
6:30PM - 3 scoops of protein
7:30PM - 3 scoops of protein
9:00PM - coke zero
2000-ish calories at 150g of protein
seriously underate today, was so dead out tired that I passed out at home at 10-ish, project submission is coming up and it’s taking a toll on me
##Training
started at 6:25PM
Squat
40kgs x3
60kgs x3
80kgs x2
95kgs x3x9
added belt
95kgs x9
Close Grip Bench Press
20kgs x10
40kgs x10
45kgs x4x10
left at 7:40PM
##Journal Entry
Well shit, as mentioned above… Project submissions are coming up and it’s hella taking a toll on me. Literally worked on the project from 9am to 6pm and worked out, reached home, knocked out. Will bump up the calories a tad bit more this few days to hopefully make up for it.
I’m enjoying your log man, keep up the great work. Aside from the T-ransformation, what are your performance goals right now? All the best.
1 Like
Thanks man, appreciate it! Would you consider school a performance goal? haha! Joking aside, for some weird reason I want to be able to cheat row 3 plates for a set of 3 or something like that. Not going to be doing anything (much) for my upper body as I’m still trying to nurse my wrist back into health. I’m also in the midst of running smolov for my squat so hopefully that produces some decent results, perhaps a 160kgs high bar squat?
https://www.instagram.com/p/BOlDDkNg3VC/?taken-by=pete.rubish&hl=en
On a side note, here’s a joke of sorts…
friend: eh Ben, how do you deadlift 3 plates with ease?
me: easy, just row 3 plates
friend: …
me: have you ever seen someone who rows 3 plates who has difficulty deadlifting 3 plates?
friend: …
4 Likes
Haha definitely a performance goal. Good luck with it all man.
2 Likes
##10/1/2017
woke up at 74.1kgs, must be the late dinner
##FOOD
8:45AM - banana
9:00AM - 600ml of milk
12:00PM - rice with taiwan chicken
7:00PM - rice with chicken/egg
8:00PM - bubble tea
2800-ish calories at 120-ish grams of protein
##Training
started at 5:15PM
Barbell Rows
55kgs x5
75kgs x3
95kgs x3
105kgs x3, accidental PR but nope, apparently I was using the crappy 15kgs bar so -5kgs (has already been adjusted) to all my previous work
100kgs x3
belted on
100kgs x2x3
Hammer Curls
reverse 30s
5kgs x3x10
left at 6:15PM
##11/1/2017
woke up at 73.8kgs, must be the late dinner
##FOOD
9:00AM - banana
12:00AM - rice with chicken/egg/tofu
4:45PM - monster energy
8:50PM - monster energy
11:30PM - 1.5 packets of instant noodles and 700ml of milk with 4 scoops of protein
2900-ish calories at 130-ish grams of protein
##Training
started at 4:40PM
Squat
60kgs x3
80kgs x2
100kgs x4x7
belted up
100kgs x7
done around 5:40PM
done this around 8:45PM
Close Grip Bench Press
20kgs x10
45kgs x5x10
left at 9:00PM
got some rehab done on me by a friend which included cupping and other stuff
2 Likes
Unless you are eating actual unicorns and dragons.
Hey, sick squat btw.
2 Likes
Yup I know. If you notice, they were actually both during my training. I was literally running on monster for the entire workout. My diet has been a lil off for this couple of days, no excuses but it’s helping me offset the crazy amount of stress I’m experiencing with project submissions and other life stuff I’m going through right now. No excuses though and I’m glad you called me out for my shit.
3 Likes
##12/1/2017
woke up at 73.9kgs
##FOOD
10:00AM - 2 bananas
1:10PM - chicken rice with added chicken
7:00PM - rice with chicken/pork/egg/tofu
10:30PM - sushi platter
11:30PM - 3 scoops of protein
2900-ish calories at 150-ish grams of protein
##Training
entered the gym at 11:45AM
Squat
40kgs x3
60kgs x3
80kgs x2
105kgs x5x7
belted up
105kgs x2x7
I only recorded my 3rd/6th set
talk about weird, my squats are wayyyy wayyyy WAYYYYY more explosive/faster than yesterday’s squat despite the fact that they’re heavier and it’s the day after, i guess the rehab work really did work wonders and i now know the importance of said rehab. for once in a shit long time, i felt like i was performing at a 100%.
Hammer Curls
8kgs x10
10kgs x10
decided it was too crowded so fuck it and left at 12:45PM
4 Likes
##13/1/2017
woke up at 73.9kgs
##FOOD
1:00PM grilled chicken with rice and cheese
7:00PM one huge ass hamburger with fries on the side
2500-ish calories and I’ve no idea how many grams of protein
##Training
entered the gym at 3PM
Squat
20kgs x3
60kgs x3
80kgs x2
100kgs x1
112.5kgs x6x3
belted up
112.5kgs x4x3
recorded sets 1,5-10
finished squats at 4:50
Close Grip Bench Press
20kgs x10
45kgs x4x10
50kgs x10
finished at 5:20
damn squats took me 2 damn hours, was hella tired and rested a ton
##14/1/2017
woke up at 73.7kgs
##FOOD
10:00AM - 30 dumplings
2:00PM - sprite zero
5:30PM - korean bbq buffet
I’ve no idea how much calories I consumed but I’m pretty sure it’s over the 3k mark. Spent 1.5 hours eating meat non stop at the buffet so…
##PHOTOS
well as you can see, those are the cupping marks I was talking about when I said rehab earlier on and I included an extra pic of my legs. Legs look weird, partly the way I angled my feet and partly because I do have unbalanced quads development(?) or maybe insertions, I’ve no idea.
on the bright side, I would say the most obvious change of sorts would be the back photo when compared to the one taken on 1st of January or maybe it’s just my eyes playing tricks on me
##Journal Entry
Haven’t exactly been very strict but then again, I am supposed to be eating in a surplus so that’s fine and dandy. Averaged 2800 calories on a daily when I was supposed to be hitting 3000 calories instead. Will put in more effort in terms of my surplus and maybe I’ll raise it to 3200 calories?
1 Like
Looks like you’re leaning out some. For calories, an old trick is adding olive oil to things. Peanut hitter also packs great calories.
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Progress, Ben.
Also yay, someone outside the US knows what peanut butter is and ISN’T disgusted by it!
3 Likes
##15/1/2017
forgot to weigh myself
##FOOD
1:00PM - 2 pieces of grilled chicken with some coleslaw on the side
5:00PM - 2 banans
6:00PM - nasi lemak set b
everything added up to the amazing amount of 900-ish calories, read on and you’ll know why
##Training
started at 6:40PM
Log Clean and Press
60kgs x1
right wrist didn’t feel good for the press so…
Log Clean
60kgs x1
60kgs x1,2,3
65kgs x2
70kgs x2
80kgs x2
90kgs x1
90kgs x ACCIDENT
well that was it for the entire day, walked around a bit and went to the hospital later just to check for internal injuries, if there were any. Took some x rays, nothing is broken. Might’ve strained my left wrist/arm though so… I’ve 0 fully functioning hands now. That and I got some scratches on my ear and some bruising all over the place.
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Sorry to see that, I hope you feel better soon.
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That looked nasty man, take it easy.
2 Likes
Damn, that did look like a rough one. Some bruising on the ribs I would assume? Glad the injuries weren’t more serious than that.
Heal up and get back at it.
1 Like