Did some Ab work in my garage today.
Meal 1: Whey Shake - 4 scoops (80-90g)
Hanging Leg Raises 1x42, 1x25
Weighted Decline Sit Ups 2 x 15ks x 10
Plank 2x30 seconds
Meal 2: Whey Shake - 3 scoops (60-70g)
Meal 3: 3 packs of “lean” bacon + dozen whole eggs
Meal 4: 2 200g steaks
Meal 5: 2 chicken breasts + vegetables
Meal 6: 2 chicken breasts
Sucks not being able to lift weights but its just 4 days. I have worked out my program for the next 8 weeks. After that I’m going to switch to a 1x a week type program with high volume and reps for about 6 weeks. By the time thats done I should have lost quite a bit of weight and from there I will most likely start on I,BB for however long that is.
Just posting what I’ve eaten since I have nothing else to do.
Meal 1: 3 scoops whey shake
Meal 2: 3 scoops whey shake
Meal 3: 200g steak + 3 whole eggs
Meal 4: 200g steak + 3 whole eggs
Meal 5: 5 beef sausages + salad
Meal 6: 200g steak + salad
Meal 7: 2 beef sausages + 2 beef patties + 3 whole eggs
Just 2 more days then I can get back into gym!
I set a goal last week to get 180kgs for 6 reps today and I got! Pretty stoked about that! Now for next week I would like to blast 12-15 reps with 160kgs.
Back Squat
60x15
60x12
100x10
120x6
140x3
160x2
180x6
Leg Press
180x8
205x8
240x8
280x12 meh…
Leg Extensions (Brief pause on the contraction. Slow eccentric)
RL-35x12 LL-35x12
RL-40x12 LL-40x12
RL-45x12 LL-45x12
RL-50x6 LL-50x6 RL-50x4 LL-50x4 RL-50x2,1 LL-50x2,1 BL-50x14
Meal 1: 3 scoops whey shake
Meal 2: 3 scoops whey shake
Meal 3: 8 strips “lean” bacon leg + 2 whole eggs + 2 egg whites
Meal 4: 8 strips “lean” bacon leg + 4 egg whites
Meal 6: 2 chicken breasts + 3 scoops whey shake
Gym: 1 1/2 scoops waxy maize
PWO: 3 scoops whey shake
Meal 7: 2 chicken breasts + vegetables
Meal 8: 2 chicken breasts
Old School TBar Rows
2 plates x 8
3 plates x 8
4 plates x 8
5 plates x 8 (tight form. no body english)
Lat Pullovers
75x10
92x10
112x11
DB Kroc Rows
40s x 5
50s x 20
Chest Supported Row Machine (held on the contraction. slow eccentric. short rests)
75x12
55x10
50x8
40x10
40x7
DB Incline Curls
20s x 10
20s x 6
16s x 9
16s x 6
DB Preacher Curls
RA-15s x 11 LA-15s x 12
RA-15s x 6 LA-15s x 7
RA-11s x 11 LA-11s x 11
RA-11s x 7 LA-11s x 8
Seated Machine Curls
RA-12x15 LA-12x15
RA-12x8 LA-12x6
RA-10x10 LA-10x8
Meal 1: 3 scoops whey shake
Meal 2: 3 scoops whey shake
Gym: 1 1/2 scoops waxy maize
PWO: 3 scoops whey shake
Meal 3: lamb + avocado + pasta
Meal 4: lamb + 2 whole eggs
Meal 5: 600g steak
Current Weight: 116kgs - down a kg 
Bench Press
40x15
40x15
60x10
80x8
100x5
115x2
130x3 this was pathetic. -1 from last time and I was sure I would nail 5 today. I’m gonna start benching with 120 for a while rather and see if progress better with that.
DB Shoulder Press
25s x 5
32s x 5
40s x 10
DB Floor Press (elbows tucked, controlled eccentric with a pause at the bottom)
25s x 8
30s x 8
40s x 7 I had more in me but the DB tipped to the side so I had to bail on that. Took a short rest and reset for one last set.
40s x 7
Seated Military Press (smith machine)
40x10
80x16
Skull Crushers (EZ Bar)
20x10
30x10
35x10
Dips
BWx4
BWx2
Hmmm… so I didn’t expect these to be so hard. I may have to switch to machine dips for a while.
DB Lateral Raise
11s x 20
11s x 12
Tricep Rope Extension (rest periods were very short for these)
45x12
45x9
45x6
40x10
40x6
35x8
30x8
25x10, 20x10, 15x8, 10x15
So I’m pretty sure I could have done better today, especially on the bench, had I gotten more sleep. I had to wake up early to pay an outstanding fine before they arrested my ass, so I was running on about 6 hours sleep. Next time…
Yesterday:
Meal 1: 4 scoops whey shake
Meal 2: avocado + chicken on whole wheat (on the road)
Meal 3: 3 scoops whey shake
Meal 4: 200g steak + 2 whole eggs
Gym: 1 1/2 scoops waxy maize
PWO: 3 scoops whey shake
Meal 5: 1/2 chicken + salad
Meal 6: 1/2 chicken + salad
Meal 7: tin of salmon
Meal 1: 3 scoops whey shake
Meal 2: 300g steak + 3 whole eggs
Meal 3: 200g steak + 2 scoops whey shake
Meal 4: SOUP!!!
Meal 5: 20 strips calamari
Meal 6: meatballs + vegetables
Meal 7: 200g steak + salad
Meal 8: meatballs + salad
Deadlifts
60x15
60x12
100x8
100x5
140x3
160x10
DB Kroc Rows
60x10 for the right arm
60x15 for the left arm
So considering this was only my 3rd deadlift session of the year, the last being about 2 months ago, I’m quite pleased with 160x10. It is down 20kgs from the end of last year when I could get 180x10, 200x5 and 230x1, but I expected worse. For my lifting partner this was only like his 5th ever deadlift session and he nailed 160x7 with good form! I think the reason for the difference between my right and left arm for the Kroc rows was due to the mixed grip used on the deads.
Meal 1: 4 scoops whey shake
Meal 2: 300g steak + 1 whole egg + 2 egg whites
Meal 3: 300g steak + 1 whole egg + 2 egg whites
Meal 4: 3 scoops whey shake
Gym: 1 1/2 scoops waxy maize
PWO: 3 scoops whey shake
Meal 5: beef & mutton wors + 1 whole egg + 3 egg whites
Meal 6: 300g steak
So turns out I love deadlifts again. Can’t wait for the next session! 180x8!
Eh, didn’t have time to get into the gym today. I will just have to add todays with tomorrows Biceps.
Meal 1: some sardine soup shit
Meal 2: 3 scoops whey shake
Meal 3: 2 ham sammiches 
Meal 4: 3 scoops whey shake
Meal 5: big fuckin pot of pasta
Meal 6: 300g steak
Meal 7: 300g steak
This just inspired the hell out of me!
I’ve been pretty sick these last few days and I’ve really been feeling it today. It wasn’t such a bad session, though I think I could have done better on a few things.
Bench Press - been playing around with different ways of ramping. Just tryna see what feels best.
40x15
40x12
60x8
60x8
100x2
100x2
120x8
Incline DB Press
32s x 5
40s x 5
45s x 8
DB Floor Press - tried these one arm at a time today. Felt much harder, especially for my left arm LOL!
RA - 40x12
LA - 40x8
RA - 40x10
LA - 40x2 hahah
DB Flies - slight incline
23s x 10
28s x 10
Skull Crushers
30x10
35x10
40x12
Tricep Rope Extensions - drop sets
40x10
35x5
30x5
25x5
20x8
15x20
Cable Flies
12.5 x 10
17.5 x 10
22.5 x 8
Incline Curls
20s x 10
20s x 6
16s x 12
16s x 10
DB Preacher Curls
RA - 14x15
LA - 14x15
RA - 14x13
LA - 14x15
Meal 1: 3 scoops whey shake
Meal 2: 2 salmon
Meal 3: 3 scoops whey shake
Gym: 1 1/2 scoops waxy maize
PWO: 3 scoops whey shake
Meal 5: 3 chicken breasts + vegetables
Meal 6: 2 large packs of pasta → holy insulin crash
Giving legs a miss today. I’m feeling way too shit to even move right now. Pretty pissed off about it, I was waiting all week to do squats again. Tomorrow = doctor!
Wow, ok so I’m feeling totally fucked. I really thought this would pass over a few days but its just getting worse so I’m giving todays gym session a miss also. I might crawl in tomorrow though.
Meal 1: 4 beef patties + 4 whole eggs
Meal 2: 3 scoops whey shake
Meal 3: 2 beef patties + 1 whole egg + 2 egg whites
Meal 4: 3 scoops whey shake
Meal 5: 300g steak + vegetables
Meal 6: dozen raw eggs
Meal 7: beef stew
I was gonna take it easy in gym today, being sick and all, but my friend was PRing all over the place so I just had to join in on the fun. No real PRs for me though…
Bench Press
40x15
60x12
60x10
80x8
100x3
115x1
130x4 so I’ve got that back now
DB shoulder Press
32s x 5 felt heavy so I took a good long rest
40s x 9
45s x 4 I could have done better on this but I fucked up the kick off and wasted a lot of energy correcting it.
DB Floor Press - both arms at a time now that I’ve got the set up right
30s x 10
40s x 15 will move up to 50s next week
SHIPs
Bar x 5
40x5
60x5
80x6 or something… can’t remember
Skull Crushers
35x10
40x14
DB Lateral Raise
14s x 10
14s x 10
10s x 10
10s x 10
Tricep Rope Extension - drop sets
40x24
35x8
30x5
25x5
20x5
15x8
10x15
Meal 1: 2 scoops whey shake
Meal 2: 4 beef patties + 4 egg whites
Meal 3: dozen raw eggs (ugh…)
Meal 4: 4 beef patties + 3 scoops whey shake
Gym: forgot my waxy maize
PWO: forgot this shake too!!
Meal 5: 3 chicken breasts + vegetables
Meal 6: 2 chicken breasts
Meal 7: 3 scoops whey + 1/3 tub of peanut butter NOM!!
I just found what it stands for earlier today. Its just Smith High Incline Press. SHIPS!!! Badass…
Agh, didn’t get in much food today, was too busy recording. I’m trying to take down as much as I can now before I hit the sack.
Meal 1: 3 scoops whey shake
Meal 2: 3 scoops whey shake
Meal 3: 2 egg burgers
Meal 4: 8 eggs scrambled
Currently taking down my 4th liter of milk. Some meatball soup after…
Looking forward to deadlifting tomorrow!!
My goal is 180x10, but I will be happy with 180x8. I may carb up for this one in the morning.
Deadlifts
60x10
60x10
100x5
100x5
140x2
180x10
220x3 PR
Hammer Grip Lat Pulldown
45x12
70x12
90x10
DB Kroc Rows
RA 40x5 - LA 40x5
RA 50x5 - LA 50x5
RA 65x7 - LA 65x8
So I’ve got my eyes on a 600lb dead. I’m not exactly close but I think if I can bring my 220x3 up to at least 8 good reps then I will have a go at it. If I can continue to progress each week then I should have it within the next 8-10 weeks.
Ok so tomorrow is Chest and Tris. My goals are a 120x10 bench, to incline db press the 50s for 5 and to db floor press the 50s for 8. Looking forward to it!!