Pretty damn accurate. One of the most accurate as far as I know. I’m sure gut content plays some sort of role. That’s my theory.
Day 79 - 24/03/2021
Breakfast (11:00am) - Coffee, ‘Anabolic’ french toast with yopro yoghurt and strawberries
Snack (2:00pm) Fiber bar
Lunch (3:00pm) - Pasta and meatballs (reduced cal option - around 359 cals)
Dinner (9:00pm) - GYG Burrito bowl - chicken, black beans, jalapeno, brown rice, guac, coriander, onion
Gym -
Drop set on both bench and squat
Bench Press - 1 x 5 - 90kg
1 x 2 - 100kg
1 x 2 - 90kg
1 x 5 - 80kg
1 x 5 - 70kg
1 x 8 - 60kg
1 x 8 (pause set) - 50kg
Barbell Row - 1 x 10 - 60kg
1 x 10 - 70kg
1 x 10 - 60kg
1 x 8 - 70kg
Squat - 1 x 5 - 100kg
1 x 2 - 120kg
1 x 3 - 100kg
1 x 8 - 80kg
Chest Press - 4 x 10 - 80kg
Low Row - 4 x 15 - 50kg
(10 reps with narrow grip, 5 wide grip)
Reverse leg curls - 3 x 10 - 35kg
Cable Flies 1 x 10 - 30kg
3 x 10 - 25kg
Hyperextension - 4 x 10
Felt reallll good in the gym. May have been the carby lunch before, or the sugar free energy drink I tanked before heading to the gym. Maybe both.
3 Likes
Yeh I have heard they are pretty accurate. Apart from measuring height. Heard those centers usually underestimate that…
Of course. I’ve heard it’s by atleast 2” 
1 Like
Day 80 - 25/03/2021
Walk - 7.4km
Breakfast (9:00am) - Coffee
Lunch (12:30pm) - My Muscle Chef - Asian Stir Fry, yopro yoghurt, apple
Dinner (8:30pm) - Sushi Roll and Sashimi
1 Like
Day 81 - 26/03/2021
Walk - 3.7km
Breakfast (9:00am) - Coffee
Lunch (11:30pm) - My Muscle Chef - Beef Stroganoff
Post workout - (3:30pm) - Yopro yoghurt and protein bar
Dinner (8:30pm) - Korean BBQ
Incline Bench - 1 x 5 - 80kg
1 x 2 - 90kg
1 x 3 - 80kg
1 x 5 - 70kg
1 x 5 - 60kg
1 x 7 - 50kg
1 x 7 (pause set) - 40kg
T Row - 4 x 10 - 50kg
Leg Press - 4 x 10 - 160kg
Chest Press - 3 x 10 - 80kg
Power Cleans - 3 x 10 - 50kg
Cable flies - 3 x 10 - 30kg
Lat pushdowns - 3 x 10 - 25kg
Mrs’ grandmother 95th birthday so we went to an all you can eat Korean BBQ. Tried to stay disciplined but it seemed that all unfinished meat was getting passed over to my plate…and I didn’t want to be rude 
2 Likes
Day 82 - 27/03/2021
Breakfast (10:30am) - Coffee, ‘Anabolic’ french toast with yoghurt and strawberries
Lunch (3:30pm) - My Muscle Chef - Beef Ragu
Dinner (8:30pm) - Dinner (9:00pm) - GYG Burrito bowl - chicken, black beans, jalapeno, brown rice, guac, coriander, onion
1 Like
Day 83 - 28/03/2021
Breakfast (10:30am) - Coffee, bacon and egg sandwich on Turkish bread
Lunch (3:30pm) - Few beers
Dinner (8:30pm) - Chicken, noodles, Thai green curry
Went to the pub to watch the UFC so had a few beers (in place of a burger and fries!). No cardio over the weekend though, needs to be improved going forward.
2 Likes
Day 84 - 29/03/2021
Week 12 Completed
Weight - 88.05kg (-0.00kg from last week) (-7.50kg from 04/01/2021)
Waist - 36 inch (0.0 inch from 2 weeks ago ) (-6 inch from 04/01/2021)
Weighed myself the Friday before and was around 87.50kg. Weighed myself yesterday and was 86.06kg. However, on Monday, I was 88.05kg! Hopefully will be reflected in my weight next Monday.
Trimmed my chest hair to unveil the fact I have no chest! Always something I have struggled with, even back when I was in good shape. Attempted the reverse grip bench to try and target my chest more and protect my shoulders. Not only did I not really feel it in my chest, my shoulders have been hurting for the past couple of days. Will not be doing that again. Cardio moved up to three days a week to combat the current stall.
Walk - 3.7km
Breakfast (9:30am) - Coffee, Wrap - scrambled egg, mushroom and spinach
Lunch (12:30pm) - Chicken, coleslaw and Greek salad
Dinner (8:00pm) - My Muscle Chef - Beef Ragu with ancient grains and veg
Snack (10:00pm) - YoPro Yoghurt
Gym
Reverse grip bench - 1 x 10 - 60kg
3 x 10 - 70kg
Squat - 4 x 8 - 100kg
Row (machine) - 4 x 10 - 50kg
Chest Press - 4 x 10 - 80kg
Reverse leg curls - 4 x 10 - 35kg
Lateral raises - 4 x 10 - 10kg
Cable flies - 2 x 10 - 30kg
2 x 10 -25kg
Lat pulldown (machine) - 4 x 10 - 60kg
3 Likes
Day 85 - 30/03/2021
Walk - 3.7km
Breakfast (9:00am) - Coffee
Lunch (1:00pm) - Salmon, mash potato and broccoli
Snack - (3:30pm) - Coffee, protein bar
Dinner (8:30pm) - My Muscle Chef - Chicken and potatoes
Snack (10:00pm) - Yopro Yoghurt
Cardio - 30 mins on bike. 20 mins HIIT w/ 1.30s slower pace, 30s all out.
1 Like
Day 86 - 31/03/2021
Breakfast (9:30am) - Coffee, bacon and egg on Turkish bread
Pre-workout (1:30pm) - Raspberries, greek yoghurt, rolled oats, milk, protein powder
Post-workout (4:30pm) - Protein bar
Dinner (6:30pm) - My Muscle Chef - Beef stroganoff
Snack (10:00pm) - YoPro Yoghurt
Gym
Deadlift with trap bar - 4 x 5 - 100kg
Dumbbell press - 4 x 10 - 22kg (holding one weight up, whilst pressing other)
Leg press - 4 x 10 - 160kg
Chest Press - 4 x 10 - 80kg
Lat pulldown - 4 x 10 - 60kg
SS 4 x 10 (turning body slightly to full stretch lat) - 40kg
Standing calf raises - 4 x 10 - 50kg
Cable flies - 2 x 10 - 30kg
2 x 10 - 25kg
Shrugs - 4 x 10 - 28kg
1 Like
I’m convinced there are numerous ways to build a killer chest and bench isn’t one of them.
Disclaimer: I don’t bench, I too have a shitty chest
I have tried numerous things in the past, specifically to target the lower chest as I do not have that line that most do which would define the pec. Dips, decline bench, pullovers. Nothing seemed to work! I have a feeling from benching with poor form over the years, my front delts now just take over all pressing exercises.
Actually, I’ll just remove all responsibility from myself and blame genetics
1 Like
Cables man. Fly your way to some tiddies
Yup, cables are in all of my workouts so far. One of the few exercises I can feel in my chest as well. I normally do it near the end of the workout though. Will change it up a bit - will move to one of the first few exercises I do and load up the weight. Pray for dem tiddies!
1 Like
Day 87 - 01/04/2021
Breakfast (9:30am) - Coffee, egg, spinach and mushroom wrap
Lunch (1:30pm) - My Muscle Chef - crumbled chicken and roast potatoes
Dinner (9:00pm) - Wagyu hamburger on spinach and sweet potato
Went to the gym as was pre-empting the Gym to be closed for Easter Friday. However, had a long day at work and couldn’t fit much in foodwise - was the worst I have felt in the gym.
Went with the Mrs and did a workout with her, alternating each exercise as a SS with no break
Lat pushdown (cables) - 25kg with lat pulldown (machine) - 60kg 3 x 10
Hack squat - 50kg with good mornings - 20kg 3 x 10
Dumbbell squeeze press (14kg) with dumbbell flies (14kg)
Tricep pushdown - 1 x 30 - 25kg
Stair machine - 10 mins HIIT - 1:30s steady pace, 30s all out.
3 Likes
Day 88 - 02/04/2021
Walk - 5km
Easter weekend was not great, fat loss wise!
Breakfast (11:30am) - Coffee, Full English - fried eggs, beans, toast, sausage, bacon and mushrooms
Lunch (1:30pm) - Coffee
Dinner (7:00pm) - My Muscle Chef - Lasagna
Snack (9:00pm) - Half a tub of ice cream (365 calories for whole tub)
Hammys were extremely tight. Must of been the good mornings!
2 Likes
Day 89 - 03/04/2021
Breakfast (11:30am) - Coffee, Sausage, eggs, avo, onion on toast
Not to rub it in to anyone, but Sydney has now lifted pretty much all restrictions so went to a pop up festival. Food was not really a thought at the time!
2 Likes
Day 90 - 04/04/2021
Will update progress tomorrow and did not go to the gym today as usually scheduled.
Breakfast (11:30am) - Coffee, Breakfast burrito - scrambled eggs, avo, chorizo, onion, spicy mayo
Lunch (3:30pm) - My Muscle Chef - Massaman Curry
Dinner (7:00pm) - Instant noodles with dim sim
Snack (9:00pm) - Half a tub of ice cream (280 calories for whole tub) with some protein powder.
As mentioned, macro and calories wise, not the greatest. But Easter weekend and refrained from any chocolate so that’s something.
Big week to get back on track! Lets go.
2 Likes
Day 91 - 06/04/2021
Week 13 Completed
Weight - 86.45kg (-1.60kg from last week) (-9.10kg from 04/01/2021)
Waist - 35 inch (1.0 inch from last week) (-7 inch from 04/01/2021)
Walk - 3.7km
Breakfast (9:30am) - Coffee
Lunch (12:30pm) - My Muscle Chef - Crumbled Chicken and potatoes
Snack (2:00pm) - Raspberries and protein bar
Dinner (9:00pm) - Wrap - Chicken mayo, sweetcorn, spinach, boiled eggs
Gym
Chest Press - 4 x 10 - 80kg
Barbell Row - 4 x 10 - 60kg
Squat - 4 x 5 - 100kg
Lateral Raise - 4 x 10 - 10kg
SS - Dumbbell squeeze press with Chest Flies - 4 sets, 10 reps each - 16kg
SS - Lat Pulldown (55kg) with Lat Pushdown (25kg) - 4 sets, 10 reps each
Cable flies - 4 x 10 - 25kg
Reverse leg curls - 4 x 10 - 35kg
4 Likes