Pump master flex

[iFarted]

5x5

Squat: Decided to skip squats today. While doing warmup stretches my hip flexor was still pretty sore, couldn't even hit depth on bodyweight squats, so I figured it'd be better to give it a rest  rather than try and grind it out and potentially make it worse. Back to squats on Saturday though. 

OHP (seated) : 40kg 5x5

Deadlift: 80kg 1x5

 

Fullbody Workout

Hammer Strength Chest Press: 3 sets , 10 reps: 20, 30, 40kgs. (Tried to test 50kgs but couldn't even get 1 rep lol)

Cable Flyes: 4 sets, 10-12reps

T Bar Rows: 4 sets, 8-12 reps, 20, 30, 40kgs

Lat pulldowns: 3 sets, 10-12 reps

Cable Front Raises: 3 sets, 12 reps

Face Pulls: 3 sets, 10-12 reps 

Cable Hammer Curls: 4 sets, 10-12 reps

Skullcrushers: 4 sets, 12-15 reps

Straight Bar Pressdowns: 3 sets, 10-12 reps

Standing Calve Raises on Smith: 2 sets, 15 reps

Seated Calve Raises: 3 sets, 12-15 reps

 

20 mins treadmill incline walk

 

Diet: 

Breakfast: 2 packets quick oats, 100g peaches, 1 scoop protein

Post Workout: 120g mince, 1 microwave rice cup, 15g tomato sauce, 1 scoop protein

Snack: 70g Shapes Pizza

Afternoon Tea: 200g chicken, 200g kumara, 2 cups spinach

Dinner: Same as above

 

2490 calories: 233 protein, 254 carbs, 54 fats.

[iFarted]

Rest day today. What a difference 24 hours makes, hip flexor feels good...real good. Looking forward to training tomorrow!

 

Diet:

It's such a beautiful sight when the macros are on point or not far off.

 

Breakfast: 2 packets quick oats, 100g peaches, 1 scoop protein.

Snack: 2 oaty slices, 1 scoop protein

Lunch: Footlong Roasted chicken sub

Dinner: 100g kumara, 260g mince, 3 cups spinach

Snack: 1 scoop protein, 125g greek yoghurt

 

2500 calories : 218 protein (1g under), 251 carbs (1g over), 69 fats (on the money).

 

Edit: Cometh the weekends, cometh the farkups 

Literally within a minute of posting this my mate rang and wanted to do something. I suggested driving range but she wanted to go and watch Suicide Squad (Pretty good, 7/10, bit of sci fi shit which I wasn't expecting). Ended up at Dennys first and I said f*** it and ordered nachos. While watching the movie I had a frozen coke and trifle (from Countdown, had 2 spoonfuls immediately felt sick from the sweetness). I know I said I'd try and keep my cals at 2500 and under till 19th August but shit happens. Gonna treat this as a cheat meal and go balls to the wall at the gym tomorrow/today.

 

 

[iFarted]

5x5

Squat: 50kg 5x5

Bench: 42.5kg 5x5

Row: 42.5kg 5x5

 

Fullbody Workout

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

Dumbell Press (Left wrist feels very unstable with anything over 20kgs, might try using wrist wraps next week): 3 sets, 15 reps: 20kgs

Cable Flyes: 4 sets, 10-12reps

Seated Rows: 4 sets, 12-15 reps

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

Lat pulldowns: 3 sets (double dropset), 10-12 reps

Shrugs: 4 sets, 15 reps: 20,22,24,24 kgs

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

Ez Bar Curls: 4 sets, 10-12 reps

Skullcrushers: 4 sets, 12-15 reps

V Bar Pressdowns: 4 sets (2 dropsets I think), 10-12 reps

Donkey Calve Raise Machine: 3 sets, 15 reps

Seated Calve Raises: 3 sets (dropset), 12-15 reps, 20, 40, 60kgs

 

20 mins treadmill incline walk.

 

Diet:

Breakfast: 2 packets oats, 1 scoop protein, 100g peaches

Post Workout: 1 apple, 1 scoop protein, 1 kitkat

Lunch: 250g mince, 200g kumara

Dinner: 225g potatoes, 95g mince (came home and someone had eaten the mince, FML), 1 can tuna, 1 slice cheese, tomato sauce 15g

Snack: 125g greek yoghurt, 1.5 scoops protein

 

2484 calories: 222 protein, 237 carbs, 73 fats.

 

As much as I prefer HIIT cardio I don't see how I can work it in to my training with 3x week squats. Just gonna stick to treadmill walk after weights and switch between 45 mins fasted cardio and 300 cals on the exercycle Wednesday and Fridays. 

 

[iFarted]

Rest day

 

Diet:

Breakfast: 2 packets oats, 100g peaches, 1 scoop protein

Snack: 2 oaty slices

Lunch: 200g chicken, slice cheese, bread roll, 25g mayo

Snack: 2 scoops protein

Dinner: 3 eggs, 2 toast, 30g tomato sauce

Snack: 125g greek yoghurt, 1 scoop protein

 

2488 calories: 221 protein, 233 carbs, 70 fats

[iFarted]

Rest Day

 

Diet:

Breakfast: 2 packets oats, 1 scoop protein, 100g peaches

Snack: 2 oaty bars

Lunch: 2 cups spinach, 150g potatoes, 220g chicken, 25g sriracha

Snack: 1 apple, 1/2 scoop protein

Dinner: 220g chicken, 2 slices bread, 1 cup spinach, 25g sriracha

Snack: 125g greek yoghurt, 1 scoop protein

 

2497 calories: 232 protein, 241 carbs, 60 fats

[iFarted]

Weights still sitting round the 103 mark. 103.35 today I think. Weight hasn't shifted too much but it's only been bout 3-4 weeks. Probs gonna start taking measurements soon to get a better gauge of body changes. Was gonna start weighing myself every morning but have yet to get a scale. 

 

5x5

Squat: 52.5kg

OHP: 42.5kg 5x5

Deadlift: 85kg 1x5

 

Fullbody Workout

Hammer Strength Chest Press: 3 sets , 15-8 reps: 20, 30, 40kgs.

Cable Flyes: 4 sets, 10-12 reps

Hammer Rows: 4 sets, 8-12 reps, 20, 40, 50, 50kgs

Lat pulldowns: 3 sets, 10-12 reps

Dumbell Front Raises: 3 sets, 12 reps

Face Pulls: 4 sets, 10-12 reps 

Preacher Curls: 5 sets, 15-10 reps

Skullcrushers: 3 sets, 12-15 reps

Straight Bar Pressdowns: 3 sets, 10-12 reps

Seated Calve Raises: 5 sets, 15 reps

 

20 mins treadmill incline walk

 

Diet: 

Breakfast: 2 packets quick oats, 100g peaches, 1 scoop protein

Post Workout: 2 oaty bars, 1 scoop protein, 220g chicken, 120g white rice, 25g hot sauce

Snack: 2 scoops protein

Dinner: 100g steak, 2 slices bread, 25g hot sauce, 20g cheese

 

2478 calories: 228 protein, 258 carbs, 54 fats.

[iFarted]

Just did 30mins on the exercycle and an ab circuit I made up; crunches, leg raises and oblique twists. I never train abs cos I have a fat stomach, but...can't neglect any bodypart I guess. Got the exercycle few months ago for rehab after I dislocated my knee for the second time, exercycles getting boring though. My dad has an elliptical but I don't like it. Currently on the lookout on Trademe for a good treadmill.

I've noticed I don't train abs or forearms so gonna start doing some ab and forearm stuff regularly on off days (Wed & Fri). Got a little set up in the garage where I first started lifting. Basic little home gym and dad's old don oliver bench and weights, so I'll be able to do some wrist curls and shit for forearms, don't need anything to do abs. Unis starting to get hectic but just gotta keep grinding away lol 

 

Diet:

Breakfast: 150g steak, 4 weetbix, 50g peaches, 200ml milk, 25g hot sauce

Snack: 2 oaty bars

Lunch: Steak Sarnie (2 slices bread, 200g steak, 25g hot sauce)

Dinner: Footlong Chicken sub

Snack: 2 scoops protein

 

2418 calories: 228 protein, 240 carbs, 57 fats.

 

[iFarted]

Decided to see if I could do a bit more volume than normal. Made it through the workout fine but bout an hour or two later I fell asleep in a lecture lol. So might bump up calories a little bit on training days but not just yet. 

 

5x5

Squat: 55kg 5x5

Bench: 45kg 5x5

Barbell Row: 45 kg 5x5

 

Fullbody Workout

Flat Dumbbell Press: 4 sets , 15 reps: 20 kgs.

Chest Flyes: 4 sets, 10-12 reps

T Bar Rows: 4 sets (Started with two 10kgs plates went up to 5 then dropset back down to one 10kg plate), 8-12 reps, 20, 30, 40, 50kgs

Close Grip Lat pulldowns: 4 sets, 10-12 reps

Smith Machine Shrugs: 4 sets, 15 reps.

Cable Side Raises: 4 sets, 12 reps

Hammer Curls: 5 sets, 15-10 reps

Skullcrushers: 4 sets, 12-15 reps

V Bar Pressdowns: 4 sets, 10-12 reps

Standing Calve Raises: 5 sets, 15 reps

 

Only managed bout 10 mins on the incline, had a blister on my foot and it popped lol

 

Diet:

Breakfast: 2 packets oats, 1 scoop protein

Post Workout: 1 scoop protein, 1 apple

Lunch: 200g steak, 120g white rice, 25g hot sauce

Snack: 2 scoops protein, 2 oaty bars

Dinner: 100g steak, 2 eggs, 190g potatoes, 25g hot sauce

 

2499 calories: 224 protein, 263 carbs, 61 fats

 

It's my mum's birthday tomorrow so I've decided to try and fast the whole day and save my calories for dinner. Not gonna track anything just gonna use common sense and try not to go too crazy. But might just go full retard...never know. Either way I got a higher volume day on Saturday so if I do go crazy I'll have more gas  for the workout. 

 

[iFarted]

Had a feasting bonanza yesterday, had ribs, burger king and cake. So imagine my surprise when I stepped on the scale today and I weighed 102.75 which is the lowest I've been thus far. After gym however I was 103.35 so I don't know whats going on.

 

5x5

Squat: 57.5kg

OHP: 45kg

Deadlift: 90kg

 

Full body workout:

Machine Leg Press: 4 sets, 15-10 reps.

Hammer Strength Chest Press: 3 sets , 15-8 reps: 20, 30, 40kgs.

Cable Flyes (Tried low to high cable flyes for the upper chest, was ok but can't go as heavy): 3 sets, 10-12 reps

Chest Flyes: 3 sets, 10-12 reps

Dumbbell Rows: 3 sets, 10 reps, 20, 30, 32kgs

Seated Rows: 3 sets, 10-12 reps

Straight Arm Lat pulldowns: 3 sets, 10-12 reps

Face Pulls: 4 sets, 10-12 reps 

Dumbbell Side Raises: 4 sets, 12 reps: 12 kgs

Preacher Curls: 3 sets, 15-10 reps

Straight Bar Curls: 3 sets, 10-12 reps

Dumbbell Skullcrushers: 4 sets, 15-10 reps

Unilateral Pressdowns: 4 sets, 10-12 reps

Donkey Calve Raises: 5 sets, 15 reps

Seated Calve Raises: 5 sets, 15 reps

 

20 mins incline treadmill

 

Diet:

Yesterdays binge probably gave me a lot of energy for todays workout cos I got through a decent amount of work. Was in a really good mood afterwards too. I was suppossed to cook my chicken and potatoes when I got home but I'm so tired and lazy right now, hence the bullshit dinner.

 

Breakfast: 2 packets oats, 1 scoop protein, 50g peaches

Post Workout: 1 scoop protein, 1 snickers

Lunch: 1 cup white rice, 2 95g cans tuna, 25g mayo

Snack: 2 scoops protein

Dinner: 2 scoops protein, 2 cups muesli, 200ml milk

 

2422 calories: 231 protein, 229 carbs, 55 fats.

 

[iFarted]

Rest day

 

Diet:

Breakfast: Proats 

Snack: 1 kapiti ice cream, big ben steak & cheese

Lunch: Corned beef sarnie (200g silverside, 2 pieces of bread, 25ml mayo)

Snack: 2 scoops protein, 200ml milk

Dinner: 2 cups broccoli, 100g kumara, 200g chicken, 250ml juice

 

2495 cals: 226 p, 264c, 56f

[iFarted]

Rest day

 

Diet:

Breakfast: 4 eggs, 2 packets oats, 100g peaches

Snack: 6 corn thins, 1 scoop protein

Lunch: 2 cups spinach, 150g chicken, 150g kumara, 25ml dressing

Snack: apple, 6 corn thins

Dinner: 2 cups spinach, 150g chicken, 200g potatoes

Snack: 200ml milk, 1.5 scoops protein

 

2365 cals: 209p, 266c, 49f

[iFarted]

Weighed in at 102.9kgs. Defs needa get a scale this week. 

 

5x5

Squat: 60kg (Finally got a plate on the bar)

Bench: 47.5kg

Row: 47.5kg

 

Fullbody Workout

Hammer Strength Chest Press: 4 sets , 15-8 reps: 1, 1.5, 2, 2.25 plates a side

Cable Flyes: 4 sets, 10-12 reps

Hammer Rows: 4 sets, 10 reps, 1.5, 2, 2.5, 2.5 plates per side

Lat pulldowns: 4 sets, 10-12 reps

Face Pulls: 4 sets, 10-12 reps 

Cable Side Raises: 4 sets, 12 reps

Preacher Curls: 3 sets, 15-10 reps

Straight Bar Cable curls: 3 sets, 10-12 reps

Skullcrushers: 4 sets, 10-15 reps

Straight Bar Pressdowns: 4 sets, 10-12 reps

Seated Calve Raises: 5 sets, 15 reps

 

20 mins treadmill incline walk

 

Diet: 

Breakfast: Smoothie cos woke up late (4 weetbix, 100g peaches, 200ml milk, 1 scoop protein)

Post Workout: 130g apple, 1 scoop protein

Lunch: 200g chicken, 400g potato, 1.5 cups spinach, 15g tomato sauce, 25ml dressing

Snack: 7 corn thins

Dinner: 200g chicken, 200g potatoes, 1 cups spinach, 15g t sauce

Snack: 1 scoop protein, 37.5g almonds

 

2478 cals: 233p, 257c, 52f

[iFarted]

Abs: Crunches, leg raises, twist things 3 sets: reps to failure

Forearms: Behind the back wrist curls ss Wrist curls: 3 sets 10-15 reps

Wrist curls pronated 3 sets: 10-15 reps

20mins exercycle.

 

Diet:

Slipped up today and had a custard bun. 

Breakfast: 3 eggs, 2 packs oats, 200ml milk, 15g t sauce

Snack: 1 apple

Lunch: Subway footlong chicken, custard bun

Snack: 4 rice cakes, 2 scoops protein

Dinner: 215g chicken 2 cups broc, 150g kumara

Snack: 1 scoop protein, 25g almonds

 

2703 cals: 229p, 294c, 68f

[iFarted]

Weighed 102.35kgs today

 

5x5

Squat: 62.5kg 

OHP seated: 47.5kg

Deadlift: 95kgs 1x5 

 

Fullbody Workout

Flat Dumbbell Press: 4 sets , 10 reps: 20, 24, 26, 28 kgs.

Cable Flyes: 4 sets, 10-12 reps

T Bar Rows: 4 sets, 8-12 reps, 20, 30, 40, 50kgs

Close Grip Lat pulldowns: 4 sets, 10-12 reps

Dumbbell Shrugs: 4 sets, 15 reps.

Cable Front Raises: 4 sets, 12 reps

Preacher curls: 3 sets, 15-10 reps

Hammer Curls: 3 sets, 15-10 reps

Dumbbell Skullcrushers: 4 sets, 12-15 reps

V Bar Pressdowns: 4 sets, 10-12 reps

Standing Calve Raises: 5 sets, 15 reps

 

Skipped post cardio didn't have time cos of group project meeting. 

 

Diet:

Breakfast: Proats, 1 apple

Post Workout: 2 apples, 2 scoops whey

Lunch: 1 cups white rice, 200g chicken, 15g t sauce

Snack: 4 rice cakes, 20g almonds

Dinner: 100g kumara, 100g roast pork, 65g roast beef

Snack: 1 scoop whey, 20g almonds

 

2490 cals: 221 protein, 234 carbs, 72 fats

 

[iFarted]

Abs and forearms. No cardio today.

 

Diet:

Got a family bbq tomorrow. Gonna try and save majority of cals for lunch/dinner. 

Breakfast: Proats

Snack: 1 apple, 2 scoops whey

Lunch: 200g kumara, 1 cup broc, 165g chicken

Snack: 30g almonds, 8 rice cakes

Dinner: Same as lunch

Snack: 1 scoop whey, 30g almonds

 

2491 cals: 232 protein , 239 carbs, 70 fats

[iFarted]

Saturday 27/08  workout: Weighed in at 101.8kg.

 

5x5

Squat: 65kg

Bench: 50kg

Row: 50kg

 

Fullbody

Leg Press: 3 sets, 10-12 reps, 1,2,3 plates

Leg extension: 3 sets, 10-12 reps

Leg Curl: 3 sets, 10-12 reps

Incline Dumbbell Press: 3 sets , 15-8 reps: 20, 25, 30kgs.

Cable Flyes: 3 sets, 10-12 reps

Chest Flyes: 3 sets, 10-12 reps

Dumbbell Rows: 3 sets, 10 reps, 20, 30, 30kgs

Machine Rows: 3 sets, 10-12 reps

Lat pulldowns: 3 sets, 10-12 reps

Face Pulls ss Dumbbell Side Raises: 4 sets, 10-12 reps 

Preacher Curls ss Cable Skullcrushers: 4 sets, 15-10 reps

Standing Calve Raises: 5 sets, 15 reps

 

Couldn't do as much work as I had planned cos I was pushed for time. Skipped post cardio too.

 

F***ing shambles, diet wise, this weekend. My cousin announced his engagement to the missus on Saturday, and I ended up getting on the piss real bad. Hungover all day Sunday, had about 2 pizzas, garlic bread, chips, pies. Just a total f***up all day Sunday.  Back on the grind today though.

[maccaz]

1 hour ago, iFarted said:

Saturday 27/08  workout: Weighed in at 101.8kg.

 

5x5

Squat: 65kg

Bench: 50kg

Row: 50kg

 

Fullbody

Leg Press: 3 sets, 10-12 reps, 1,2,3 plates

Leg extension: 3 sets, 10-12 reps

Leg Curl: 3 sets, 10-12 reps

Incline Dumbbell Press: 3 sets , 15-8 reps: 20, 25, 30kgs.

Cable Flyes: 3 sets, 10-12 reps

Chest Flyes: 3 sets, 10-12 reps

Dumbbell Rows: 3 sets, 10 reps, 20, 30, 30kgs

Machine Rows: 3 sets, 10-12 reps

Lat pulldowns: 3 sets, 10-12 reps

Face Pulls ss Dumbbell Side Raises: 4 sets, 10-12 reps 

Preacher Curls ss Cable Skullcrushers: 4 sets, 15-10 reps

Standing Calve Raises: 5 sets, 15 reps

 

Couldn't do as much work as I had planned cos I was pushed for time. Skipped post cardio too.

 

F***ing shambles, diet wise, this weekend. My cousin announced his engagement to the missus on Saturday, and I ended up getting on the piss real bad. Hungover all day Sunday, had about 2 pizzas, garlic bread, chips, pies. Just a total f***up all day Sunday.  Back on the grind today though.

 

i used to have fuckups every weekend when i used to drink bro, would be similar to what you listed.

didnt hold me back too bad until i got quite lean, still in a big net deficit for the week i guess

[HarryB]

Least you're keeping yourself nice and accountable and consistently getting the training in! Good work!!

[iFarted]

On 29/08/2016 at 10:37 AM, maccaz said:

 

i used to have fuckups every weekend when i used to drink bro, would be similar to what you listed.

didnt hold me back too bad until i got quite lean, still in a big net deficit for the week i guess

Yea @Pseudonym suggested making a bigger deficit during the week to off set the weekends. Good to know it didn't hold you back too much. Cheers for the advice bro!

 

On 29/08/2016 at 7:33 PM, HarryB said:

Least you're keeping yourself nice and accountable and consistently getting the training in! Good work!!

Thanks bro! Trainings never been a problem for me, it's the diet especially on the weekends that f*** me up lol

[iFarted]

Diet yesterday was no good so didn't bother posting it.

 

5x5

Squat: Skipped squats today cos I tweaked my hip flexor doing warmup stuff. As soon as I added weight on the bar, my hips/glutes were just too damn sore. Even now my lower back/glute area is pretty niggly. Hopefully come right by Thursday. 

OHP seated: 47.5kg

Deadlift: 1x5 95kg

 

Fullbody Workout

Hammer Strength Chest Press: 4 sets , 15-8 reps: 1, 1.5, 2, 2.25 plates a side

Cable Flyes: 4 sets 2 dropsets last set, 10-12 reps

Hammer Rows: 4 sets, 10 reps, 1.5, 2, 2.5, 2.5 plates per side

Lat pulldowns: 4 sets, 10-12 reps

Face Pulls: 4 sets, 10-12 reps  ss Dumbbell Side Raises: 4 sets, 10 reps

Preacher Curls: 3 sets, 15-10 reps

Straight Bar Cable curls: 3 sets, 10-12 reps

Skullcrushers: 4 sets, 10-15 reps

Straight Bar Pressdowns: 4 sets, 10-12 reps

Seated Calve Raises: 5 sets, 15 reps

 

Edit: 20 mins incline treadmill. First time tracking calories burned, just over 200 cals burned in 20 mins, not sure how accurate though.  

 

Diet:

Breakfast: 4 weetbix, 50g peaches, 200ml milk, 4 eggs, 15g tomato sauce

Post workout: 2 scoops whey, 1 apple

Lunch: Teriyaki chicken on rice (small), Subway 6" Chicken Sub (double meat)

Snack: 4 rice cakes

Dinner: 200g chicken, 2 cups spinach, 1 slice bread, 25g almonds, 25ml dressing

 

2495 cals: 230 protein, 257 carbs, 58 fats

 

Progress Update:

So it's been just over a month since I've started. Went from 104.5kgs to 102.9kgs as of today. Pretty disappointed cos I hit a low of 101.8 on Saturday before my alcohol/junk food binge. So far that's a loss of 1.6kgs in just over 4 weeks. Works out to about less than 0.5kgs per week. Still, a loss is a loss I guess. Not much difference in progress pics, I'll post them up after 3 months. Training's been good, 5x5 weights been progressing steadily. But I must admit the weights on 5x5 right now are not challenging but I understand the process of gaining strength is a slow one and I shouldn't be in a rush to add weight to the bar. Squats have been the only problem for me, mainly cos of problems with my glutes & hips/ hip flexors. Diet Mon-Fri is fine for the most part. It's the damn weekends that mess me up lol. With that in mind, I've decided to play around with my calories for this month. I've taken 300 calories from Sunday and added it to Saturday, which is a higher volume day and I do f*** all on Sundays so don't need much calories. Calories for Saturdays are now 2800, Mon-Friday stay at 2500, Sunday drops to 2200. I'm still eating the same amount of calories but they're just being allocated differently. Saturdays will now be like a cheat day for me, I'm getting in 100g more carbs and dropping the protein just a little. So I'll be able to fit some junk food in on Saturdays and be less worried about f***ing up my diet on the weekends. 

 

[Pseudonym]

14 hours ago, iFarted said:

So it's been just over a month since I've started. Went from 104.5kgs to 102.9kgs as of today. Pretty disappointed cos I hit a low of 101.8 on Saturday before my alcohol/junk food binge. So far that's a loss of 1.6kgs in just over 4 weeks.

That's not too bad, mate. Particularly if you're gaining muscle and strength at the same time. I would consider a couple of kilos fat loss per month to be a good, sustainable rate.

[iFarted]

6 hours ago, Pseudonym said:

That's not too bad, mate. Particularly if you're gaining muscle and strength at the same time. I would consider a couple of kilos fat loss per month to be a good, sustainable rate.

 

Cool. Thanks for the info bro!

[iFarted]

Abs and Forearms. 30 mins cardio.

 

Diet

I've decided to bump up my calories this month. Just want to see if I lose more weight eating more calories. Rest days -Sunday and Monday stay at 2500, Tuesday to Friday up to 2700, Saturday up to 2800; I drop the protein and fats a little and bump up the carbs. Maintenance was 2900 on MFP, so I'm still in a deficit. Just gonna put up my calories and macros for the day from now on too. 

 

2670 calories: 210 protein, 312 carbs, 66 fats.

 

[iFarted]

102.85kgs today. Think I slept in an awkward position last night, woke up and lower left side of my back was sore. Thought about skipping gym today, but glad I didn't. 

 

5x5

Squat: Skipped squats again, hip still sore, might have strained something idk.

Bench: 52.5kg

Row: Skipped rows too, lower back was sore.

 

Fullbody Workout

Flat Dumbbell Press: 4 sets , 10-6 reps: 20, 26, 30, 32 kgs.

Cable Flyes: 4 sets, 10-12 reps

T Bar Rows: 4 sets, 8-12 reps, 20, 30, 40, 50kgs (double dropset last set)

Close Grip Lat pulldowns: 4 sets, 10-12 reps

Cable Front Raises: 4 sets, 12 reps ss Dumbbell Shrugs: 4 sets, 15 reps 

Preacher curls: 3 sets, 15-10 reps ss Rope Hammer Curls: 3 sets, 15 reps

Cable Skullcrushers: 4 sets, 12-15 reps ss V Bar Pressdowns: 4 sets, 10-12 reps

Standing Calve Raises: 5 sets, 15 reps

 

20 mins incline treadmill. 

 

Diet:
2686 calories: 212 protein, 308 carbs, 71 fats.

[iFarted]

Forearms and abs. 25-30 mins cardio.

 

Diet

2664 calories: 205 protein , 300 carbs, 78 fats