Day 137 - 138 (23/05/21 - 23/05/21)
Not much done at all this weekend. No run or walking. Diet remained consistent. Seriously need to get my ass back in gear from a cardio point of view.
Day 139 - 24/05/21
Weight - 84.05kg (-11.50kg from 04/01/2021)
Looking a bit fluffier, consequence from the lack of cardio over the last few weeks.
Breakfast (9:30am) - Coffee, Bacon and Eggs on Turkish Roll
Lunch (12:30pm) - My Muscle Chef - crumbled chicken
Snack (2:00pm) - Protein bar
Dinner (8:30pm) - Chicken, coleslaw, greek yoghurt and sweet potato salad
Gym;
Incline Bench - 1 x 5 - 80kg
1 x 2 - 90kg
1 x 4 - 80kg
1 x 4 - 70kg
1 x 8 - 60kg
1 x 10 - 20kg
T Row - 4 x 10 - 50kg
Seated Barbell OHP - 4 x 10 - 40kg
Dips - 4 x 10 - BW
Lat pulldowns - 2 x 10 - 90kg
2 x 10 - 80kg
Lateral Raises - 4 x 10 - 10kg
Cable flies - 4 x 10 - 30kg
Lat Pushdown - 4 x 10 - 30kg
Cable Flies - 4 x 10 - 30kg
Lat pushdown - 4 x 10 - 25kg
2 Likes
Day 140 - 25/05/2021
Walk 4km
Breakfast (9:30am) - Coffee
Lunch (12:30pm) - My Muscle Chef - crumbled chicken
Snack (2:00pm) - Protein bar, Yo Pro Yoghurt x 2
Dinner (8:30pm) - Chicken, salad, greek yoghurt in wrap
Snack (10:30pm) - Half tub of low cal ice cream (170 cal)
Day 141 - 26/05/2021
Breakfast (9:30am) - Coffee
Lunch (12:30pm) - My Muscle Chef - crumbled chicken
Snack (4:00pm) - Banana
Dinner (8:30pm) - Chicken, brown rice, black beans, onion, tomato, guac, jalapenos
Snack (10:30pm) - Protein bar and half tub of low cal ice cream (170 cal)
Gym;
Decline Bench - 1 x 5 - 100kg
1 x 2 - 110kg
1 x 3 - 100kg
1 x 5 - 90kg
1 x 8 - 80kg
1 x 10 - 60kg
Viper press - 4 x 10 - 40kg
Squat - 4 x 5 - 110kg
Dips - 4 x 10 - BW
Lat Pulldown - 2 x 10 - 90kg
2 x 10 - 80kg
Side Bends - 4 x 10 - 20kg
Shrugs - 4 x 12 - 28kg
Hyperextension - 4 x 10 - BW
Chest Press - 3 x 15 - 50kg
1 Like
Day 142 - 27/05/2021
Walk - 4km
Breakfast (9:30am) - Coffee
Lunch (12:30pm) - Protein bar, yoghurt
Snack (4:00pm) - Coffee
Dinner (8:30pm) - Chicken breast and thigh marinated in garlic, lemon juice, oregano, thyme, paprika with greek yoghurt and broccolini
1 Like
Day 144 - 145
29/05/21 - 30/05/21
Not much done over the weekend. Consistent diet, a couple of walks, but no HIIT or run. Need to get back on the cardio side of things!
2 Likes
Day 146 - 31/05/2021
Weight - 83.45kg (-12.1kg from the 01/04/21)
Breakfast (9:30am) - Coffee
Lunch (12:30pm) - My Muscle Chef - Beef Stroganoff
Snack (4:00pm) - Protein Bar, Yo Pro Yoghurt
Dinner (8:30pm) - Chicken, noodles and dumplings
Snack (10:30pm) - Haalf tub of low cal ice cream (170 cal)
Gym;
Decline Bench - 1 x 5 - 100kg
1 x 2 - 110kg
1 x 3 - 100kg
1 x 5 - 90kg
1 x 8 - 80kg
1 x 10 - 60kg
Cleans - 4 x 10 - 50kg
Hack Squat - 2 x 10 - 100kg
1 x 10 - 90kg
Dips - 4 x 10 - BW
Lat Pulldown - 4 x 10 - 90kg
Side Bends - 4 x 10 - 20kg
Chest Press - 3 x 15 - 50kg
3 Likes
Mate, honestly sensational accountability and consistency here. The logging of daily meals and exercise shows youāre paying attention to what youāre doing and holding yourself to your goals. Fucking awesome and a lesson for anyone of any experience level.
Great job man
2 Likes