Think less, eat more

[FellowshipOfTheRon]

There ya go.. my 1st progress vid, I sped up on purpose so no one would see me missing all those shots!

 

Willwrite up todays lifting log later tonight, here's yesterdays practice session.

 

 

Day 160 (Friday 3rd October 2014)

 Was pretty decent though hip pains came right back when I went without the box.. 

Week 4, Session 3

Duration : 1h5mins

Workout

• Box squat : 2x5x20kg, 5x40kg, 3x55kg, 2x70kg, 3x3x85kg
• Bench : 2x5x20kg, 5x30kg, 3x40kg, 2x50kg, 3x3x60kg
• Lat raises : DB 3x8x8kg
• DB Rows 3x8x20kg
• BB Shrugs : 3x8x60kg superset ab circuit stuff
• Stretch

[Realtalk]

Slow it down mate I can't see shit lol.

Did u used to train at club physical westgate? U look familiar 

[FellowshipOfTheRon]

Slow it down mate I can't see shit lol.

Did u used to train at club physical westgate? U look familiar 

hahaha i was missing too much so i sped it up. i'll try a proper one later thats just the grand intro so everyone can get to know gymnations new basketball genius.

 

na never trained a club physical just westwave, wolfs henderson then ymca westgate. if you spent much time at westgate might know me from when i used to work at noel leemings? was there 7 years during highschool/uni studies time. inb4 i ripped you off a few yrs ago

[Realtalk]

Nah bro never been into Noel leeming in my life.

maybe westwave know u from...

[Spacebound]

are those your cr kai's in your youtube avi?

 

This is what you need bro, you will be next jordan srs

[FellowshipOfTheRon]

Nah bro never been into Noel leeming in my life.

maybe westwave know u from...

 

I remember seeing Big John there but didn't know you there there in those days? 

 

 

are those your cr kai's in your youtube avi?

 

This is what you need bro, you will be next jordan srs

Yep sure is, with my painted calipers which i logged here somewhere last year haha.. wouldn't mind a extending robot hand terminator style for dunking

[FellowshipOfTheRon]

Good as weekend, played ball during day on sat with workmates / sun with family + randoms at park. Learned a few things and found I'm definately improving in terms of ball handling, beating defenders and creating space for that shot but my accuracy for shots is way too low in game situations so next time I practice that will have to make sure I practice game speed shots rather than taking my time. This weekend I was most happy with beating taller guys to the rebounds by boxing them out and making some sneaky steals etc. Also made less defensive fouls which is good.

Sore as hell today though especially glutes/hamstrings/hips and even some in the quads/calves/feet muscles.Gonna go in to gym soon see if I can still knock out a good session but if not, will use that time to stretch + active recovery and make sure I add in more cross training from now on so this kind of hip freeze doesn't happen next time .. feeling like an old man for sure lol.

[FellowshipOfTheRon]

Dammit, left hip flexor still painful as if not worse after that session. I guess some of that pain wasn't just DOMs as it's pretty crap. Felt pretty crap for most of the session but mostly it was out of energy feeling rather than lack of strength. On my last squat set I was so damn light headed when I finished the rep I had to sit down for a bit think I must be in need of some high carbs or something. 

 

Day 161 (Monday 6th October 2014)

No box for squatting today just trying out the ol' fashioned way. Didn't really hurt while I was doing it but damn did it hurt afterwards... hip flexor on left side is in so much pain now whereas normally it's the right side whichi s in pain when I go super deep...wht is this m8?

Right wrist also feelsl ike its gonna drop off but whatever, haven't even done anything to aggravate that in ages, doesn't seem to hurt unless I put wrist into stretch position (like front rack position) but randomly found I lost grip of things like cup of tea or my fork over the weekend lol it'll just loosen up suddenly when I'm holding something. Will just use some strps next deadlift session and try get some good quality sleep next few days see if that helps. 

Used some seated leg press thing I haven't used before, felt nice pump in legs think I might use this next time to warmup / help limber up the legs before jumping into squats. 

Weighed in slighty heavier than last week whichi s good, lets see if that weight actually holds on or if I'll lose them gains after next toilet break.

Week 5, Session 1

Weight : 65.65kg

Duration : 1h1min

Workout

• Bike 2 min
• Squats : 2x5x20kg, 5x40kg, 4x60kg, 2x70kg, 2x87.5kg, 1x85kg, 2x3x80kg
• Seated leg press heaps of reps pumped up them quads. 
• DB Rows 3x5x20kg
• Abs circuits
• Bike 5min
• Stretch

[FellowshipOfTheRon]

dammit think i screwed up today. seem to have mad pains in left lat still happening following deadlifts today. think its because i've been using alternate grip and suddenly because used strps today, the normal grip put more/different kind of pressure onto the left lat which it hasn't had and snapped some shit up.. hopefully its not too bad but spent ages foam rolling after the pain, taken ibuprofen to help lessen the inflammation etc. and it's still hurting like a mofo. will write up log shortly, might take tomorrow off pretty much hurts to raise my arm right now sitting at my desk lol. 

[FellowshipOfTheRon]

Dammit now I dunno if it's a lat injury or a vertebrae thing, the ibuprofens didn't seem to do much and the pain is still strong after a pretty solid sleep in. if i keep my chin up / chest up as per normal good posture then pain is minimal however if i face down i start to feel a sharp pain down around my left shoulder blade area. also pains if i try doing things like crunchs, seems to be just the left mid/upper back area, no signs of pains at all from lower back. can't identify any kind of bruising or swelling showing up on back yet.

 

Day 162 (Wednesday 8th October 2014)

Worst workout ever.. started off so good too, used straps for first time and felt amazing how easy it was to get the weight up. 135 flew up, first set of 3 no issues. 2nd set I felt a bad feeling on my left lat area on the lockout, didn't think much of it at the time, went down and done the final rep of the set where I experienced the same pain on the lats. I took around 2-3 mins rest and used this time to do all kinds of lat stretching thinking I could fix this but it was no use, something's wrong. Went for my final set, pushed that first rep through and felt the pain again thought screw this don't want to cause any permanent damage put it down and had a cry rest of the session with the foam rollers. Pretty much just did deadlifts, tried some back movements, foam rolled/stretched for ages then went home.

Week 5, Session 2

Weight : 65.6kg

Duration : 1h1min

Workout

• Deadlift : 2x5x70kg, 5x80kg, 3x95kg, 2x115kg, 2x3x135kg, 1x135kg
• Pullups 2x5 along with some other light back exercises
• Bike 10mins
• Foam rolling / stretching for ages

 

[FellowshipOfTheRon]

Didn't log in a while, been feeling pretty flat again recently went in for blood test for iron and the other usual suspects around this time of year. Friday had a pretty light / lame workout, was starting to lose motivation a bit. Went and played ball which I shouldn't have done given condition, seem to have made the left hip problem worse, could barely lift foot to hit the clutch when driving home.

 

In better news though, finally watched Generation Iron Sunday night which revived a lot of my motivation around going gym, really reminded me of why I started and the passion I still have for not only getting strong/athletic but getting bigger in general. Nice movie, 8/10 I think it's a good 'next generation' Pumping Iron.

 

Some more good news is I was foam rolling last night and found a spot around ITB area which suddenly releived pains, if only for a little while anyway. It gave me hope that I haven't damaged anything in hips, just tight ITB - thought it was rather strange as never felt any releif from all those hip flexor stretches! (though the hip opening stuff is really good help for squats)

 

Treating this week as a light recovery week (half way into my program anyway so what better time than now), won't deadlift at all this week out of fear that I'll screw my back up further though it's not been giving me much grief recently except for when I bend my neck downwards or slouch forwards. Monday had a good 'pump up' type workout gave the arms in particular a good beating. Done some light box squats though I think it inflamed the ITB area a bit much might try leg extensions next time. Tuesday my new Molten basketball arrived so I tested it out a good couple hours in the YMCA indoor courts, loving the feel of it compared to my cheaper Nike outdoor rubber basketballs. Wednesday (today) - not sure what I'll do when I go to gym might do some light back work with some cardio, been ages since I really gave my back a proper workout I bet if I'd been keeping up with good accessory work alongside the strength training then this back problem would never have happened..

 

Anyway, logs for Friday / Monday.

Day 163 (Friday 10th October 2014)

Week 5, Session 3

Duration : 55min

Workout

• 5 min treadmil
• Leg press
• Leg extensions
• Leg curls
• Box Jumps
• Arms
• Side Delt raises
• Abs circuits
• 10 mins treadmil
• 5mins bike
• Stretch

 

Day 164 (Monday 13th October 2014)

Week 6, Session 1

Duration : 1h12min

Workout

• 5 Mins bike
• Box squat : 2x5x20kg, 2x8x40kg, 8x50kg, 3x8x60kg
• DB Bench : 8x15kg, 3x8x20kg
• Shoulder Press Machine
• Lying leg curls
• DB SLDLs superset with lunges high reps
• Biceps / Triceps stuff
• Weighted back extensions
• Stretch

 

 

.....and a picture of my balls *secret*

 

[FellowshipOfTheRon]

Decided to do some posing, take some progress pics today.. could instantly tell I've lost a lot of mind muscle connection through the time I've spent just working on compounds and ignoring accessory work. Can barely feel the lats or tense the abs/chest like I used to. Overall looks worse than a year ago lol but in better news, might be hard to tell from pics but I'm sure legs have improved along with arms. Slowly starting to build some much lacking triceps and the biceps seem to have grown despite barely doing much for them. Delts/lats need lot more work.

 

Have also started getting calf vascularity even though I'm not even lean. Not been doing any calf isolation work, it's all from sport type training, can see they're gettings lightly bigger but not by much so far.. still more improvement than I've ever had doing the standard old calf raises etc.

 

Will post progress of last couple days training later tonight or tomorrow, nothing very impressive just adding bit more cardio, lot more stretching and doing higher reps with light weights trying to re-establish that connection to muscle groups that only comes from isolation/accessory work.

 

Today 64.95kg..no excuses, must get bigger, stronger by December! 2 more months to get 5kg more!

[Pseudonym]

Are you quite short? You look much more solid than 65kg. And I haven't gone back to check your old pics, but you do look like you've made progress from what I remember.

[FellowshipOfTheRon]

5'3 (164cm tall) , yeah im on that manlet time *secret* i wonder if I'm taller than SUAS?  ...

 

 

[FellowshipOfTheRon]

been a while since I logged something, better put it all up here..

Screwed up the right wrist on warmup set of power cleans lol its still hurting a week later heaps worse than before.. atleast back and legs are feeling better (though legs still feel super tight at ITBs)

Also been doing some practice shots every 2nd day or so just taking 100 jump shots from random locations around the basket and going for as long as it takes for me to make 100. Started out taking like 1 hour, now its more like 30 mins getting closer to just 20mins. Once it's around 20 min or less I'll try increase range then increase to 200 shots. 

Got that light / rest week out of the way, back to strength stuff now but won't be ignoring the accessory work. In the gym a bit longer these days but guess the rest paid off. Weight seems pretty steady over 66kg now and that's measuring in the morning after waking up feeling pretty dehydrated and gotten the dump out of the way. 

Done deads today and didn't feel any issues with the back which is great. Didn't back off much on the weights either just 5kg less than the session which stuffed it up in the first place. I notably dragged the warmups out a lot longer than usual and done some lat activation work before attempting the deads today. Also when I used the straps, i didn't suddenly change back to pronated grip, kept it alternate grip for sake of keeping the left lat used to what it's been trained to handle so far. 

 

Day 165 (Thursday 16th October 2014)

Week 6, Session 2

Duration : 1h23min

Weight : 65.18kg

Workout

• Straight arm pulldowns (cables) warmups
• Ez bar rows 3x12x30kgs
• 1 arm cable rows 2x12x12kg
• Straight arm Cable pulldowns 3x10x30kg
• Chest supported rows 3x12x45kg
• Rear delt cable flyes 3x8x40lbs
• Bike 10mins 4.4km, 106cals.. legs were insanely pumped form that lol
• Stretch / foam roll 20mins

 

Day 166 (Friday 17th October 2014)

Week 6, Session 3

Duration : 1h17min

Weight : 64.98kg

Workout

• Treadmil 10mins, 56cal
• Leg extensions 3x12x68kg
• Seated/straight leg press 3x6 with 1 leg at a time
• Mil press 3x8x30kg
• Pullups ss side raises ss inverted rows
• Shrugs ss arms
• Tried some powercleans, screwed up right wrist on warmups
• 5min treadmil
• Stretch

 

Day 167(Monday 20th October 2014)

Back to strength stuff

Week 7,Session 1

Duration : 1h22min

Weight : 66.1kg

Workout

• Bike 5 mins, 30cals / 1.69km
• Box squat : 2x5x20kg, 5x40kg, 3x60kg, 3x70kg, 3x3x85kg
• Leg extensions : 1 leg 3x15x68kg
• DB Bench : 8x15kg, 3x8x20kg
• EZ Bar rows : 3x12x40kg
• Lat raise 3x12x8kg + arms
• Abs
• Stretch

 

Day 168 (Wednesday 22th October 2014)

Took it real slow and carefully with deadlifts today. Training smarter and harder.. took like 10mins just warming up to my max today but when I done it, I felt really confident and in control about it. A shame though that I ran out of gas towards the end, a bit hard when going to the gym on this shift.. only manage to go either on empty stomach or jack all food because I get sick when trying to have heavy breakfasts. 

Week 7,Session 2

Duration : 1h30min

Weight : 66.26kg

Workout

• Bike 5min
• Lat activation stuff (light weight high rep work with lat pulldowns / slow wide grip pullups)
• Deadlift : 2x5x60kg, 5x80kg, 3x95kg, 2x115kg, 2x130kg (no strap) , 2x3x130kg then 1x130kg - failed because tired rather than any thing else, 3min break then 3x130kg (straps)
• BB Bench : 6x20kg, 8x40kg, 3x8x50kg
• Pullups 3x5xwide grip
• Smith machine (not the fixed motion one) BB lunges 3x8x40kg
• Core
• Row 5mins (40cal)
• Stretch

[FellowshipOfTheRon]

practiced a bit of posing post workout for fun, not confident with it at all lol. took a quick pic to put up - been noticing some gains in my outer part of legs over the past 3 weeks or so, must be where my last half a kilo or so has gone to lol.. that and just getting fatter. coincidentally its also the area where i experience the most pain though its mostly good now i still feel it when trying to sprint, shuffle sideways quickly and even when just lying down to sleep at night. Also been noticing some forearm gains must be thanks to the deadlifts because i ain't done any isolation work on them in ages.

 

Anyway, went in had a pretty good workout today. Most things getting better but the right wrist seems to be getting worse, really the last thing i expected when trying to squat today. anyway, it was a good chance to practice back tightness. i just used the wider grip on the bar, kept super tight back and only used the left hand to help stabilise the bar. i know it's not safe and i won't fk around with it next time. ordered some wrist wraps to help alleviate some of the pain for future workouts until recovered. for today, went poverty mode and used a bandage wrap around the wrists for bench because wrist just badly unreliable.

 

 

Day 169 (Friday 24th October 2014)

Still 66kg+ , was secretly scared that I'd be back down to 64 when I weighed in today lol. 4kg to go... but lets try not to get too fat in the process*secret*

Week 7,Session 3

Duration : 1h20min

Weight : 66.10kg

Workout

• Bike 5mins 77cal / 2.3km
• Box squat : 2x5x20kg, 5x40kg, 3x60kg, 3x70kg, 2x3x87.5kg, 5x87.5kg
• Deeper squat (no box) : 2x8x60kg
• Leg extensions 3x15x68kg
• BB Bench : 2x8x20kg, 5x40kg, 5x50kg, 2x60kg (right wrist died), 2x8x50kg
• Upright rows (ez curl bar) 3x12x20kg
• Arms / abs
• Stretch

[FellowshipOfTheRon]

had family over for the weekend, had mean as time eating all kinds of great cheat meals which gymrat would be proud of. legs still screwed but went played a bit of ball, nothing too harsh. quads felt an insane ridiculous pump for like 8 hours afterwards on sunday lol. this morning went to stretch the hip flexors with the standard easy stretch and couldn't even get an inch of stretch on 'em, they're so damn tight. no gym today as had the fam over still then had to work from 4.. will go tomorrow and warm up adequately before hitting up some good dynamic stretches / squats. 

[FellowshipOfTheRon]

Day 170 (Tuesday 28th October 2014)

Had a decent, controlled workout session. Took 1.5min rest periods for the working sets on squats and about 30 seconds on everything else. Also may have had a mini-breakthrough with bench form? Dunno if good or bad but had to adjust grip slightly so less pressure on my wrists because right wrist still killing me. When I benched I tucked my elbows in even more and when lifting it was like pushing up with elbows only (kind of how on rows you focus pulling up with elbows), felt a nice squeeze in the chest which I've only ever got with dumbells before. Kept it light weight focusing on this form, though kind of been ignoring chest for this training plan so far. Next one I'll hopefully focus squat / bench / dead equally to build up strength - asked a strong member of these forums if hes available to offer his services to a weak guy like me lol.

Kept this session kind of short because I didn't want to change the whole week up, I knew I'd be coming back in next day for deads without a rest in between so just done squat, bench and pullups.

Week 8,Session 1

Duration : 46min + 50mins on basketball court

Weight : 66.50kg

Workout

• Bike 5 min, 65cal /2.11km
• Box squat : 2x5x20kg, 5x40kg, 3x60kg, 3x75kg, 3x3x90kg
• BB Bench : 2x5x20kg, 4x10x40kg
• Wide grip pullups : 3x6
• Abs
• Basketball : jumpshots / sprinting / stretching - 50mins

 

Day 171 (Wednesday 29th October 2014)

Bleh, weight fell down below 66kg today! Probably only temporary, went to gym on empty stomach today just had time to smash down a preworkout. I woke up late as and had to take my car in for servicing/WoF etc. Dropped it off, walked to gym then smashed them deads. Deadlifts felt easy as, was pretty cool my first time doing 3 plates a side for reps. Didn't have any pain anywhere for the whole thing, though I think I took too long warming up - when I checked my watch it was like 40mins in already by the time I started my working sets lol way too much resting as well as cardio warmup before deads. I really need to plan my morning meals better if I'm to keep up with this kind of workout because I was STARVING, feeling so weak...

Anyway, was in the gym ages because waiting for the workshop to call me back about car being ready. Put in some extra little cardio work as well as spent decent amount of time stretching - whole body felt so releived at the end of this session, longest one I've had in ages.

Week 8,Session 2

Duration : 2h29min

Weight : 65.84kg

Workout

• Lat warmups
• Deadlift : 2x5x60kg, 5x80kg, 3x100kg, 2x115kg, 3x140kg and then 2x140kg (no straps, fail because no energy again). Unracked at this point because don't want to risk pushing myself on a lift I'm not 100% confident on and no energy in the tank. Smashed 3 PPS deadlifts for reps so I'm happy, this is a PR for me as far as I'm concerned, my last best deadlift was a year ago very hitchy 1RM 140kg and that was in the days when I came in gym with 3 or 4 meals in me
• 3x8x12.5kg lunges
• Single leg presses 3x12
• Lying hamstring curls 3x12
• Arms
• Low back extensions with 20kg bar
• Rear delt flye 3x12x34lg
• Incline treadmil 20mins
• Stretch full body 35mins

[FellowshipOfTheRon]

Day 172 (Friday 31st October 2014)

Decided to get back to proper squats from now because hip pains mostly been going away since I started spending like 20-30 mins after each session deep stretching. I read more about ITB and found foam rolling it is a temporary solution, better to stretch it a lot and help separate the muscle properly rather than squishing it together more... well my interpretation may be a bit fuzzy of it but anyway, it's working. Also doing at least 5 min on the cario bike thing gymrat style before my workouts. I do it with knees pointing quite far out and eventually I hear/feel a strong click on the left hip - this is followed by suddenly a very free, painless feeling and at that point I know I'm mostly ready to squat. I followed that up with a bit of dynamic stretching before jumping into the squat rack.

Since I'm gonna start a plan from Wookie soon to get me on track with proper strength, I dont' think he'll let me get away with the easy box squats so I'm getting back to the real thing. It's much harder but glad I done those box squats for so long because at no point did I find myself stuck at the bottom, it was easy to explode out of the hole and keep a good posture through the process. My stance went a little narrow than I used to because I'm wary about keeping knees pointed outwards from where the heels are - feet a bit wider out than hips.

Right wrist still giving me a bit of grief on bench but I can feel that it's mostly on its way from recovery now. I had plans to go heavier for bench because I wanted to see if my old 1RM of 70kg was still there but the way the 60kg was going I felt maybe 65 but not quite 70, atleast on that day. Been doing jack all training for chest recently anyawy so glad I've atleast kept enough strength to press my bodyweight I guess *fool*

Week 8,Session 3

Duration : 1h55min

Weight : Didn't weign in

Workout

• Bike 5min
• Squat : 2x5x20kg, 5x30kg, 5x40kg, 3x50kg, 3x60kg, 3x5x70kg
• Bench : 2x5x20kg, 5x30kg, 3x40kg, 3x50kg, 2x3x60kg, 2x8x50kg, 8x40kg
• EZ Bar Rows : 8x30kg, 3x6x50kg
• Side raises : 3x8x7kg
• Bicep / Tricep supersets
• Ab circuits
• Bike 10min (132cal, 4.11km)
• Stretch

 

Saturday trained about an hour making 100 shots in total, combination of layups, jump shots and practice dribbling in dodgy inanimate objects and finishing with various hooks, floaters, jumpers, layups and mostly flukes.

 

Sunday I'm going out to play ball at 4pm, should be good hope the weather holds up. It's humid out but atleast no rain so far. Been a while since played now can't wait to practice my new skills on some unsuspecting couch potatoes.

[GyzzBrah]

Since I'm gonna start a plan from Wookie soon

Come at me br0..

Do you do any sort of sprint training etc to help with endurance in basket ball or are you all set for that?

[FellowshipOfTheRon]

Since I'm gonna start a plan from Wookie soon

Come at me br0..

Do you do any sort of sprint training etc to help with endurance in basket ball or are you all set for that?

noticed you and tom were getting into it and getting strong so i joined in .. time to become strong as an ox, or a wookie for that matter.

 

drills like make a shot from one corner of the basket, if it misses i sprint to the rebound then dribble ball back quickly to other end of court and back before i can make the next shot. if it goes in i just sprint to get the ball then back to position and shoot again. gets the heart going and lot of start stop, bit of turning all a bit more game like situations maybe better than going over to a track and running around.

 

i could do with a bit more endurance training but have limited time before work to get it all done and i don't know the best/most time-economical way to make it all work together so i generally prioritise in this order : gym workouts, stretching, basketball skill training (bit of jumping/sprint for explosiveness included), cardio (endurance)

[9762291220]

can you even touch the hoop yet fagit?

whats up with all your injuries? like every post you mke youre suffering from some injury or another. you couldnt make army coz of it too. sounds sht situation and my body fucked too but i just deal with it. ever wonder if maybe you just not cut out for doing weights/excercise?

[FellowshipOfTheRon]

can you even touch the hoop yet fagit?

whats up with all your injuries? like every post you mke youre suffering from some injury or another. you couldnt make army coz of it too. sounds sht situation and my body fucked too but i just deal with it. ever wonder if maybe you just not cut out for doing weights/excercise?

yeah eveyrtime i consult a professional they tell me im not cut out for it but f*ck them lol. i was born with arthritis, had joint pains since kid went through worse knee injuries playing soccer in school.  who gives a fk, i put up with it and hopefully will overcome, if not ill die doing what i enjoy rather than sitting around being a faggot couch potatoe, well thats the way i see it anyway. will probably change my mind when im older but for now i just wanna do what i enjoy. im way too careful in life anyway, time to take risks now or ill never be able to do what i want.

 

can't touch the fking hoop yet nope, i touch the net thats it for now some day ill do it. maybe it will help if i put a photo of gymrat putting his hands out on the top of the backboard and i can imagine highfiving that.

[FellowshipOfTheRon]

aw shit mission accomplished. had like a half hour stretch session after the game yesterday. now i wake up feeling like a grandpa #i could really use a zimmer frame right now.

played for like 4.5hrs getting schooled by highschool/ uni kids

., gonna do a bit of hip warmups, smash back some preworkouts and hit up the gym for some more squats.

[FellowshipOfTheRon]

Day 173 (Monday 3rd November 2014)

Week 9,Session 1

Was pretty damn sore today all over left hips and bit of calves but quads felt fresh as. Done the usual bike warmup until click in hips (around 3mins on bike for click) then some dynamic stretching. Hips still felt a bit sore but not tight anymore. Hit up those squats without box, felt a bit wasted by the 4th set. Intended to do 5x5 but after 3mins rest attempting 4th set, was still struggling to complete even that. Decided for 5th working set I'll just done down the weights a bit and go higher on reps. All todays squats at or below parallel, not much of a pause but no bouncing out of the hole either. 

Bench felt weak as , was intending to take it up to 60kg for 3x5 but just wasn't gonna happen today. Really need to sort out my morning hydration / meals before workout because this is getting stupid. Sweating way too much at night, waking up feeling dehydrated as hell and if I eat, I can't get water in and if I get 1litre water in, can't eat much before gym lol. Must wake up earlier! 

Duration : 1h21min

Weight : 65.94kg

Workout

• Bike 5min, 66cal
• Squat : 2x5x20kg, 5x40kg, 3x50kg, 3x60kg, 3x5x72.5kg, 3x72.5kg, 8x60kg
• Bench : 2x3x20kg, 5x40kg, 3x5x50kg
• DB Row : 3x8x15kg
• Arms / side delts (forgot to log weights)
• Bike 5min 55cal
• Stretch

 

Too lazy to pack dinner today, went and grabbed 4 burgers from BK , 1800 calorie dinner with plenty carbs sorted for the day now macro wise, just another protein shake to smash down and I'll be set.