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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 08, 2017, 06:59:01 am »
08-08-17
BW: 81.3kg [hardly a surprise. gonna aim for ~1800kcal today to balance out yesterday]
Front Squat
Bar x Lots
40 x 5
60 x 3
80 x 5
92.5 x 3
102.5 x 3 [+2.5kg, -1 rep...gonna smash 105 next week]
97.5 x 3
92.5 x 3
85 x 3
80 x 5
75 x 5
70 x 7
DB RDLs
26s x 12
30s x 10, 10, 9 [quite liked this actually! able to really get the hamstrings working]
BSS
20s x 8, 8, 6
Leg Curl
50 x 13, 11, 10
Leg Press
180 x 12
150 x 16+100x22
EZ Bar Curl
40 x 7, 7, 6
Bike
Time: 30:16
Level: 6
RPM: 72
BPM: 136
Distance: 7.87
Notes
Solid enough. Still fairly sleepy. When I got on the bike to start cycling my heart rate was already at around 140, so I reckon I may well be getting some decent cardio adaptations from my lifting, since I rest relatively little.
Diet
Kcal - 2042
Protein - 168g
Carbs - 206g
Fat - 52g
Made some fantastic seitan. Seitain + black beans in a salad will be a fantastic staple.
BW: 81.3kg [hardly a surprise. gonna aim for ~1800kcal today to balance out yesterday]
Front Squat
Bar x Lots
40 x 5
60 x 3
80 x 5
92.5 x 3
102.5 x 3 [+2.5kg, -1 rep...gonna smash 105 next week]
97.5 x 3
92.5 x 3
85 x 3
80 x 5
75 x 5
70 x 7
DB RDLs
26s x 12
30s x 10, 10, 9 [quite liked this actually! able to really get the hamstrings working]
BSS
20s x 8, 8, 6
Leg Curl
50 x 13, 11, 10
Leg Press
180 x 12
150 x 16+100x22
EZ Bar Curl
40 x 7, 7, 6
Bike
Time: 30:16
Level: 6
RPM: 72
BPM: 136
Distance: 7.87
Notes
Solid enough. Still fairly sleepy. When I got on the bike to start cycling my heart rate was already at around 140, so I reckon I may well be getting some decent cardio adaptations from my lifting, since I rest relatively little.
Diet
Kcal - 2042
Protein - 168g
Carbs - 206g
Fat - 52g
Made some fantastic seitan. Seitain + black beans in a salad will be a fantastic staple.