Pump master flex

[iFarted]

Currently running with 5x5 followed by a fullbody workout and 20 mins low and slow cardio on Tuesday, Thursday and Saturday. Wednesday and Friday  either do 300-400 calories on the exercycle or run some shuttles for about 10-20 mins. Sunday and Monday are my rest days. Only been training like this for about 2 weeks now. We'll see where I get  in 3 months time. Main goal is rugby league related, need to add some muscle to my frame and lose fat. Calories 2500: 219 protein, 250 carbs, 69 fats.

 

Stats: 23yo, 188cm (6ft2ish), 104.5kg

 

Today

5x5 workout

Squat: 35kgs 5x5

Bench: 32.5kgs 5x5

Barbell Row: 32.5kgs 5x5

 

Fullbody Workout:

Seated calve raise: 3 sets, 15 reps: 20, 40, 60kgs

Hammer Strength Chest Press: 3 sets, 15, 12,10 reps: 20, 30, 40kgs. 

Chest fly: 3 sets, 10-12reps

Hammer Strength Rows: 3 sets, 15, 10, 8 reps: 20, 40, 50kgs

Lat pulldowns: 3 sets

Dummbell Shrugs: 3 sets, 15 reps: 20kgs

Cable side laterals: 3 sets

Precher Curl Machine: 3 sets

Tricep pressdowns: 3 sets

Rope pressdowns: 3 sets (got distracted at the water fountain and forgot I had already done triceps)

 

20 mins treadmill incline walk

 

Diet: 

Made some silly diet choices today,I normally keep almonds in my bag but forgot they had finished. I was in a rush between classes and I grabbed 2 bumper bars which I didn't expect to be so high in calories. But lesson learned. 

Breakfast: 4 weetbix, 200ml trim milk, 170g beef mince, 1 scoop protein

Snacks/Pre workout: 2 bumper bars 

Post workout: 1 scoop protein, 1 cup white rice, 150g beef mince

Dinner: 160g beef mince

2455 calories: 222 protein, 184 carbs, 90 fats.

[tyreguy]

5x5 gotta start somewhere bro lol.

[iFarted]

23 hours ago, tyreguy said:

5x5 gotta start somewhere bro lol.

Haha for sure bro. Baby steps lol

[iFarted]

Training

Just did 300 cals on the exercycle, nothing too crazy.

 

Diet

Breakfast: 160g chicken, 4 weetbix, 200ml milk, 1 serving sweet chilli sauce

Snack: 1 scoop protein, 200ml milk

Lunch: 170g chicken, 230g red potatoes, 60g avocado, 15ml canola oil

Snack: 2 choc chip oaty slices

Dinner: 2 slices ploughmans bread, 95g can of tuna, 1 serving sweet chilli sauce, 215g red potatoes, 1 cup button mushrooms, 200g capsicum. 1 scoop protein

 

2457 calories: 222 protein, 241 carbs, 68 fats.

Goals: 2500 calories: 219 protein, 250 carbs, 69 fats. 

 

 

 

[iFarted]

Training

 

5x5 workout

Squat: 37.5kg 5x5

OHP: 32.5kg 5x5

Deadlift: 65kg 1x5 (Form was off, few reps felt like a stiff legged deadlift)

 

Fullbody Workout

Hammer Strength Chest Press: 3 sets (dropset last set to get more reps), 15, 12, 5 reps: 20, 30, 40kgs. 

Cable fly: 3 sets, 10-12reps

Hammer Strength Rows: 3 sets, 15, 10, 8 reps: 20, 40, 50kgs

Lat pulldowns: 3 sets, 15-10 reps

Dummbell Shoulder Press: 3 sets,15,8,10 reps: 14kg , 16kg , 16kg double drop set last set

Rear delt flyes: 3 sets, 10-12 reps

Ez curl bar: 2 sets (elbow started playing up so switched to preacher curl machine)

Precher Curl Machine: 3 sets

V Bar pressdowns: 3 sets

Single arm cable extensions: 3 sets 

 

20 mins treadmill incline walk

 

Diet

Not the best day today, I forgot to pull my chicken out of the freezer last night and I woke up late. Only just got to the bus stop in time. Didn't have the best breakfast either probably why I felt a bit slow in the gym. Crashed out in my afternoon lectures but still managed to hit my macros so not all doom and gloom today. 

 

Breakfast: 1 english muffin, 6 rashers chicken bacon (microwaved, not bad actually), 2 scoops of protein in 200ml milk

Snack/Post workout: 1 baked oaty slice, 1 scoop protein

Lunch: Subway 6" Roasted Chicken , 2 macadamia cookies (gave me the wrong cookies, asked for choc chip but cbf going back to change)

Snack: 1 oaty slice

Dinner: 2 pieces bread, 95g can tuna

Snack: 150 lite greek yoghurt, 1 scoop protein

 

Goals: 2500 calories: 219 protein, 250 carbs, 69 fats. 

             2472 calories: 222 protein, 242 carbs, 67 fats.

 

 

 

 

[tyreguy]

Way to go mate!

Main thing is to keep consistent. your doing good.

[iFarted]

1 hour ago, tyreguy said:

Way to go mate!

Main thing is to keep consistent. your doing good.

 

Thanks heaps bro!

[iFarted]

"Training"

Had a casual game of basketball today. Started off with just me and a few mates then turned into a pretty intense game after another group of guys wanted a game lol had a pretty good sweat going though. Was gonna jump on the exercycle when I got home but nah lol

 

Diet

Started off well but after shooting hoops boys decided to go burgerfuel, tried to get them to go subway but...majority rules. Should've packed my own food and practiced a lot more self control but I'm working on it...trying to anyways. Weekends are here which are a killer for me, the boys wanted to get together aka drink but I told them I've got a tinder date but I don't lol. Just going movies with a girl mate. Hopefully I don't f*ck my diet up anymore tonight.

 

Breakfast:  4 eggs, 1 english muffin, 7 slices chicken bacon

Snack: 2 snack logs

Lunch: 1 cheeseburger, 1 chook royale, kumara fries, coke zero

 

Goals: 2500 cals, 219 protein, 250 carbs, 69 fats

Macros...so far: 2442 cals, 111 protein , 257 carbs, 102 fats

 

Edit: Just gonna call this day a total fuckup cos I fucked up, no excuses, shoulda shown more self control. Gonna get back on track tomorrow. Gotta higher volume day in the gym tomorrow too. 

Edited July 29, 2016 by iFarted
Diet change

[iFarted]

 

Training

Bit more volume today cos I have two rest days, Sunday and Monday.

 

5x5 Workout

Squat: 40kg 5x5

Bench: 35kg 5x5

Barbell Row: 35kg 5x5

 

Fullbody workout

Hammer Strength Chest Press: 3 sets (Double dropset last set) , 15, 12, 10 reps: 20, 30, 40kgs. 

Machine Chest Press: 3 sets, 10-12 reps

Chest Flyes: 3 sets, 10-12reps

Hammer Strength Rows: 3 sets, 15, 12, 12 reps: 20, 40, 50kgs

T Bar Rows: 3 sets (Dropset last set), 12, 6, 10 reps : 20, 40, 30 kgs

Lat pulldowns (Wide neutral grip): 3 sets, 15-10 reps

Rear delt flyes: 3 sets, 10-12 reps

Machine Shoulder Press: 3 sets,10-12 reps

Precher Curl Machine: 4 sets

V Bar pressdowns: 3 sets

Overhead cable extensions: 3 sets 

 

20 mins treadmill incline walk

 

Diet

Breakfast: 2 packs instant oats, 1 english muffin, 1 scoop protein

Lunch/Post workout: 1 scoop protein, 1 baked oaty slice, 150g chicken, 100g white rice, 1 serving sweet chilli sauce

Dinner: 150g chicken, 2 english muffins, 100g avocado, 2 cups spinach

Snack: 225g lite greek yoghurt, 1 scoop protein

 

Goals: 2500 calories: 219 protein, 250 carbs, 69 fats

              2490 calories: 232 protein, 259 carbs, 58 fats.

 

 

[iFarted]

Had a rest day today. Woke up around lunchtime, it's the first time in a while I haven't woken up with a hangover and I felt fantastic lol.

 

Diet

 

Lunch: 2 homemade burgers : (2 patties, buns, spinach, beetroot, 4 rashers bacon, 2 slices cheese, 1/4 avocado and mayo), 100g fries, 75g roast beef.

Snack: 3 fruit muesli sticks

Dinner: 150g chicken, 1 apple 120g

Snack: 2 scoops protein

 

Goals: 2500 calories: 219 protein, 250 carbs, 69 fats

              2464 calories: 210 protein, 193 carbs, 93 fats.

 

 

[iFarted]

Rest day today.

 

Diet:

Breakfast: 1 english muffin, burger pattie, 2 rashers bacon, 1 slice cheese, 200ml milk, 1 scoop protein

Snack: 2 fruit sticks

Lunch: Subway 6" Roasted Chicken double meat, 2 cookies

Snack: 1 apple, 1 scoop protein

Dinner: 2 slices bread, 95g can tuna, bit of spinach, 150g lite greek yoghurt, 1 scoop protein

 

Goals: 2500 calories: 219 protein, 250 carbs, 69 fats

              2491 calories: 214 protein, 243 carbs, 74 fats

[iFarted]

Weighed in at 103.5 today, last time I was 104.5 about 2 weeks ago maybe. Gonna start weighing myself every morning to get a better gauge of my weight.

 

5x5

Squat 42.5kg 5x5 (Squats feeling a lot better now then when I started)

OHP 35kg 5x5

Deadlift 70kg 1x5

 

Fullbody Workout

Hammer Strength Chest Press: 3 sets, 12, 12, 9 reps: 20, 30, 40kgs. 

Cable Flyes: 3 sets, 10-12reps

Hammer Strength Rows: 3 sets, 12 reps: 20, 40, 50kgs

Hammer Strength Low Row (Just gonna stick to T Bar rows cos they feel better): 3 sets, 10-12 reps, 20, 40, 55kgs

Dumbell Shoulder Press: 3 sets double dropset last set, 10,8,10 reps, 14, 18, 18kgs

Cable side laterals: 3 sets, 12 reps

Cable curls: 4 sets

V Bar pressdowns: 3 sets

Skullcrushers ss Close Grip Press: 3 sets 

 

20 mins treadmill incline walk

 

Diet:

Had a cheese scone with dinner that put me over my calories but no regrets cos it was delicious.

Breakfast: 200g egg whites, bit of cheese, mushrooms, capsicum and spinach, 4 weetbix, 200ml milk

Post Workout: 1 scoop protein, 1 apple, 200g beef mince, 150g white rice, 2 cups spinach

Dinner: 160g beef mince, 300 grams red potatoes, cheese scone

Snack: 225g lite greek yoghurt, 1 scoop protein

 

2654 calories: 241 protein, 285 carbs, 64 fats.

[Pseudonym]

There's some good record-keeping going on here, bro. Nice one!

[FellowshipOfTheRon]

this journals off to a really nice start

[iFarted]

20 hours ago, Pseudonym said:

There's some good record-keeping going on here, bro. Nice one!

 

20 hours ago, FellowshipOfTheRon said:

this journals off to a really nice start

 

Thanks heaps boys!

[iFarted]

Sat next to the most foul smelling dude ever on the bus coming home. Was so bad I got a headache lol Wasn't feeling too flash and struggled through 20 mins on the exercycle. Feeling better now though.

 

Diet:

Breakfast: 60g milo cereal, 200ml milk, 1 scoop protein

Snack: 1 oaty slice

Lunch:115g white rice, 220g beef mince, 15g tomato sauce

Dinner: 1 apple, 220g beef mince, 200g red potatoes

Snack: 1 yoghurt pot, 1 scoop protein

 

2496 calories: 215 protein, 251 carbs, 72 fats.

 

 

 

 

[iFarted]

5x5 Workout

Squat: 45kg 5x5

Bench: 37.5kg 5x5

Barbell Row: 37.5kg 5x5

 

Fullbody workout

Hammer Strength Chest Press: 3 sets , 12, 12, 11 reps: 20, 30, 40kgs. 

Cable Flyes: 4 sets, 10-12reps

T Bar Rows: 3 sets (Double dropset last set), 12, 10, 8 reps : 20, 30, 40 kgs

Lat pulldowns (Wide neutral grip): 3 sets, 10-12 reps

Dumbell Side Laterals: 4 sets, 10-12 reps: 12 kgs

Shrugs: 3 sets,15 reps, 20, 25 kgs

Precher Curl Machine: 4 sets

V Bar pressdowns: 3 sets

Single Arm cable pressdowns : 3 sets 

Seated Calve Raises: 3 sets, 15 reps, 20, 40, 40 kgs

 

20 mins treadmill incline walk

 

Diet:

Bit over calorie limit today but not by much so not really bothered.

Breakfast: 3 packets instant oats, 1 scoop protein

Post workout: 1 scoop protein, 1 apple, 150g white rice, 215g chicken, tomato sauce, 1 cup spinach

Dinner: 200g chicken, 200g red potatoes, 50g avocado, 2 cups spinach, tomato sauce, maybe like a handful of chips I'll put it down as 1 serving though.

Snack: 2 yoghurt pots, 1 scoop protein

 

2615 calories: 240 protein, 288 carbs, 53 fats

[iFarted]

Did some sprints/HIIT today, although by the last set it turned into a jog and I nearly died lol That shit is a killer. Probably not the smartest thing to do considering I have squats tomorrow but, should be fine...hopefully lol

 

HIIT

30 sec sprint/30 sec rest repeat 5 times = 1 set

3 sets all up with 2 mins rest between sets.

 

Diet

Breakfast: 200g egg whites, some capsicums, spinach, 1 slice of cheese, 3 packets of quick oats, 15g tomato sauce

Lunch: 200g mince, 120g white rice, 15g tomato sauce

Post HIIT: 1 scoop protein, 200g tinned peaches

Dinner: 200g mince, 200g red potatoes, 2 cups spinach, 1 slice cheese, 15g tomato sauce

Snack: 1 scoop protein

 

2470 calories: 229 protein, 247 carbs, 64 fats

[iFarted]

Yeah definitely not the smartest thing doing HIIT yesterday.  Couldn't even get past the first set, my legs were goneskies. Lesson learned though, probably shift HIIT to Sunday from now on. 

 

5x5

Squat: Supposed to be 47.5kg 5x5 but only got 2 reps first set, FML, pussied out and called it quits after that.

OHP: 37.5kg 5x5 (First rep a bit shaky but all good after that)

Deadlift: 75kg 1x5

 

Fullbody Workout

Hammer Strength Chest Press: 3 sets , 12, 12, 12 reps: 20, 30, 40kgs. 

Incline Dumbell Press (Don't do these often cos my left wrist collapses involuntarily, I think it's connected to my f***ed up elbow but I've never got it checked out): 3 sets, 12, 12, 8 reps: 20, 22, 24kgs (Wrist just collapsed inwards so stopped after 8 reps)

Chest Flyes: 3 sets, 12reps

T Bar Rows: 3 sets (Dropset last set), 12, 10, 8 reps : 20, 30, 40 kgs

Cable Rows: 3 sets, 12 reps

Hammer Strength Rows: 3 sets, 10-12 reps, 20, 40, 50kgs

Dumbell Shoulder Press: 3 sets, 12-8 reps, 14, 14, 18kgs

Smith Machine Behind the back upright rows (Saw the great Kai Greene doing these, thought I'd give it a go, but just couldn't feel it) 3 sets, 12 reps, 10kgs each side.

Cable Side Laterals: 3 sets, 10-12 reps

Rear Delt Flyes (Decided to do these after those upright rows didn't do shit lol): 3 sets, 12 reps

Precher Curl Machine: 3 sets, 12 reps

Cable curls: 3 sets, 10-12 reps

Skullcrushers ss close grip press: 3 sets, 10-12 reps

V Bar pressdowns: 4 sets (Did four dropsets cos YOLO lol), 15-10 reps

Seated Calve Raises: 3 sets, 15 reps, 20, 40, 40 kgs

 

20 mins treadmill incline walk (Probably should've skipped this to give my legs a break).

 

Diet:

Breakfast: Shake (1 packet quick oats, 1 scoop protein, 200ml milk, 149g frozen banana), 1 oaty slice

Lunch: 1 Mad Mex naked burrito (brown rice, steak, salsa, salad), 140g apple

Post Workout: Subway 6" Roasted Chicken (double meat), 1 scoop protein

Dinner: 165g mince, 2 cups spinach

Snack: 1 scoop protein

 

Edit: Had 4 mallow puffs while watching the game.

 

2596 calories: 217 protein, 270 carbs, 77 fats.

 

 

 

[iFarted]

Rest day today.

 

Went over my calorie limit 4 out of 7 days this week, which doesn't really look like much at the end of the day but it all adds up come the end of the week. This week I went almost 400 calories over my limit. I've decided to try harder to keep my calories at 2500 and under up until the 19th of this month, which is my mums birthday and I intend on having a bit of cheesecake lol. If I can do it, then I'll be pretty confident that I can keep things in check for the next 2-3 months.

 

Diet:

Had a cheat meal of sorts. Was intending to Subway for lunch but my dad shouted KFC for lunch so I tracked everything I ate but had a few doritos after not tracked though.

 

Breakfast: 2 servings toasted muesli, 200ml milk

Lunch: 5 wicked wings, 2 kfc wings, 1 zinger burger, regular chips.

 

2530 calories: 125 protein, 193 carbs, 135 fats.

 

[LilGrizz]

Awesome log so far man. Keep it up :D

[iFarted]

1 hour ago, LilGrizz said:

Awesome log so far man. Keep it up :D

 

Cheers, thanks heaps bro!

 

 

[iFarted]

Rest day today, absolutely fizzing to get back onto the grind tomorrow. 

 

Diet:

Breakfast: 3 packets quick oats, 1 scoop protein

Snack: 2 oaty slices

Lunch: 200g chicken, 1 microwave rice and quinoa cup, can of coke zero cos the chicken was dry as f*** lol

Snack: 1 scoop protein, 1 oaty slice, can of sugarfreee V to get me through my last lecture

Dinner: 200g chicken, 300g red potatoes, 2 cups of spinach 

Snack: 125g lite greek yoghurt, 1 scoop protein

 

2432 calories: 229 protein, 237 carbs, 58 fats

[iFarted]

Weighed in at 103.35kg today, that's a loss of 15g in 1 week, I don't know whether to cry or cheer lol Still a loss though so, it's better than gaining weight I guess.

 

5x5

Squat: 47.5kg (Strained my hip flexor on second set, so gonna rest tomorrow instead of doing cardio).

Bench: 40kg 5x5

Barbell Row: 40kg 5x5

 

Fullbody Workout

Hammer Strength Chest Press: 3 sets , 10-12 reps: 20, 30, 40kgs. 

Unilateral Chest Flyes: 3 sets, 10-12reps

Hammer Strength Rows: 3 sets, 10-12 reps, 20, 40, 50kgs

Lat pulldowns: 3 sets, 10-12 reps

Seated Barbell Shoulder Press: 4 sets, 10 reps: Started 2.5kgs each side, worked up to 10kgs then did a drop set.

Face Pulls (First time doing these, felt f***ing awesome for the traps/upper back) : 4 sets, 10-12 reps 

Preacher Curl Machine: 4 sets, 10-12 reps

Dumbbell Skullcrushers: 3 sets, 12-15 reps

Single Arm cable extensions: 3 sets, 10-12 reps

Standing Calve Raises: 3 sets, 15 reps

 

20 mins treadmill incline walk

 

Diet: 

Breakfast: 3 packets quick oats, 1 scoop protein

Post Workout: 2 oaty bars, 1 scoop protein, 200g mince, 1 microwave cup rice & quinoa, 1/2 bottle of loaded zero

Dinner: 200g mince, 350g red potatoes, 1 cup spinach

Snack: 125 greek yoghurt, 1 scoop protein

 

2500 calories exactly : 227 protein, 220 carbs, 77 fats

[iFarted]

Rest day today.

 

Diet:

Breakfast: 3 packets quick oats, 1 scoop protein

Lunch: Subway 6" Roasted Chicken Sub, 2 cookies, 500ml V

Snack: 1 scoop protein

Dinner: 200g mince, 1 microwave rice and quinoa cup, 95g can tuna

Snack: 125g lite greek yoghurt, 2 scoop protein

 

2486 calories: 217 protein: 232 carbs, 75 fats.