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How can you be hungry when you're eating 3600 calories

Dunno, heh. Took a bit of time to get used to 3000 calories of daily eating, but now that feels like a standard day of eating.

19-03-17

Didn't jog to the gym today :O

Superset chins and bench:

Chins
BW x 6, 4, 4, 3, 2, 2, 2

Bench
40kg x 5 [paused]
50kg x 2 [paused]
55kg x 5, 5, 5 [was meant to be 52.5kg! ha, went pretty well]
40kg x 11, 9

Squat
40kg x 3 [paused]
50kg x 3 [paused]
65kg x 2 [paused]
77.5kg x 5, 5, 7 [last rep felt hard but went pretty quick on the video]

Front squat
50kg x 5, 5, 5

BSS
BW x 6
+20kg x 8, 7, 6 [these suck so I should do them]

Seated neutral grip rows
45kg x 8
39kg x 11
32kg x 15+3+3+3+3+2 [myo]

DB incline press (~30 degrees?)
12kg x 16+5+5+5+4 [myo]

Curls
17.5kg x 14+4+4+4+3 [myo]

Notes

Solid but unspectacular workout. Happy with squats and to hit 6 reps on chins. Sleep has been shoddy last couple of nights, which is a factor here.

Diet
Kcal - 2686
Carbs - 212g
Protein - 179g
Fat - 94g

21-03-17

Walked to gym and did some KB swings at 20kg to warm up.

Superset chins & OHP

Chins
BW x 3
+5kg x 3
+10kg x 1
BW x 4, 3, 3, 3, 3, 3

OHP
Bar x 8
25kg x 5
30kg x 3
37.5kg x 5, 5, 8 [fuck yes! this felt tough and the workout started feeling super sluggish, but I channeled some stress into this and really pushed it through]
Push press @ 40kg x 7
Strict @ 27.5kg x 10, 7

Deadlift
60kg x 3 [paused]
70kg x 2 ["]
80kg x 2 ["]
90kg x 9 [could feel a nose bleed forming after this, haha, woof. grip struggling on last couple of reps]
75kg x 10, 9 [high rep deadlifts are awesome but a little harrowing]

Snatch-grip RDL
65kg x 6, 9, 9, 8 [no straps on the first set]

Superset Dips and Rows

Dips
BW x 6, 6, 5, 5

Seated neutral grip row
39kg x 11
switched to chest-supported row since it was much closer to the dip station
27kg x 11
32kg x 7
27kg x 9

DB incline bench press [~30*?]
14kg x 8, 8, 8, 6

Leg Press
50kg x 8
100kg x 12, 12, 12

Notes

Felt very sluggish but ultimately was quite a strong workout. Tried to pack a bit of extra volume in since I am away for 10 days without gym access. I'll try and do pushups/chins/pistol squats from time to time, but who knows.

Diet
Kcal - 3019
Carbs - 304g
Prot - 130g
Fat - 129g

I'm not always very judicious about getting enough protein, but it's kinda tricky without planning as a vegetarian. Gonna need to be more judicious about this on return from hols.

Another flight today, but will be able to do some training since I'll be somewhere with KBs and TRX, which should be nice.

Been thinking about whether to switch up programme to something more structured (I think being consistent in accessory work is likely good for a number of reasons) and I very much like the look of the 2_suns 531LP, so don't be surprised if my training looks a bit different on return.

Sleep has been limited on this leg of my holiday, but should be much more restful for the next 5 days, then back to uni and work!

31-03-17

Bench [AMRAP bolded]
20kg x 20
30kg x 6
40kg x 8
45kg x 6
50kg x 4, 4, 4
47.5kg x 5
45kg x 6
42.5kg x 7
40kg x 17

Supertset OHP+Chins:

OHP
22.5kg x 6
27.5kg x 5
32.5kg x 3, 5, 7, 4, 6, 8 [wow that last set was a grinder, though I think I might have done 9 reps, haha]

Chins
BW x 5, 5, 4, 3, 3, 3, 3, 3, 3

Pendlay Row
40kg x 8, 8, 8, 8 [these are brilliant fun, got a really good contraction too]

DB Incline Bench
12kg x 8
16kg x 8, 8, 8

Superset BB Curl and PJR Pullover
BB Curl
20kg x 10, 10, 10
PJR Pullover
14kg x 10, 10, 10

Notes

A lovely holiday, feeling very refreshed and chilled out. I really liked the first day of 2suns. The undulating/changing load on volume work keeps things fun! And, woof, is that a lot of volume, though I got through the whole thing in ~50 mins. The bench was very easy and the OHP was super hard.  Am doing the 5 day routine, so it's squats/leg day tomorrow.

02-04-17

Soreness: QUADS, Upper back/erectors, abs

OHP [AMRAP sets bolded]
Bar x 8
27.5kg x 3
35kg x 5
37.5kg x 3
42.5kg x 5
40kg x 3
37.5kg x 3
35kg x 5, 5
32.5kg x 5
30kg x 11

Incline Bench [on the 3rd setting]
22.5kg x 5
30kg x 5
35kg x 3, 5, 7, 4, 6, 8

Dips
BW x 7, 6, 5, 5, 5 [missed out an extra rep near lock out on the bolded sets]

Superset Lateral Raise w/ Rear delt flyes and, then, facepulls
Lateral raise
6kg x 12, 12, 10
5kg x 11, 10, 10

w/
Rear delt flye
6kg x 10, 8
5kg x 10

then
Facepull
5.7kg x 12
3.4kg x 14, 10

Hammer Curls
6kg x 12
8kg x 12
10kg x 8
9kg x 9, 8

Notes

Pretty happy with this! Having a 10kg rather than 5kg be the largest plate, even if only for two of my pressing sets, was nice. Incline was a bit easy if awkward at first, but I suppose I'm still working out where assistance numbers need to be change from the prescribed ones. Good workout.

Also, yeah, I know there's no direct pulling work on this day, but the programme has me deadlifting 2xWeek, and I do a lot of pulling on the other two upper days. Made sure to do rear delt stuff and facepulls today, though, to be sure.

Diet
Kcal - 2944
Carbs - 243g
Protein - 153g
Fat - 133g

Have a scale now, so will start tracking morning BW.

Quote from: Joe on April 02, 2017, 08:12:58 am

Facepull

...

Also, yeah, I know there's no direct pulling work on this day

.

Meh, you know what I meant, no heavy/Lat/mid-back involving stuff.

Morning weight: 76.9kg
Waist at narrowest: 33.5" (85cm)

Waist measurement reduction is, I reckon, due to using the tape measure that came with the scale. It's one of those that links back up with itself to make measuring waists/arms etc easier. So this is new baseline benchmark.

Edit: instead of assuming that I went and used my previous tape measure which said 34"/86.5cm. Neat