2018 – Day Twenty Eight – 28/01/2018

The Workout

My own

  • Warm Up – Rower – 500m – 1min45secs
  • SS1 – Cable Chest Mid Flyes – 4 sets – 15 reps – 13.75kg ES
  • SS1 – Push Ups – 4 sets – 10 reps
  • SS2 – Cable Chest High Flyes – 4 sets – 12 reps – 13.75kg ES
  • SS2 – DB Chest Floor Press – 4 sets – 10 reps – 16kg
  • SS3 – Cable Chest Incline Flyes – 4 sets – 10 reps – 6.75 ES
  • SS3 – DB Chest Floor Flyes – 4 sets – 10 reps – 16kg
  • SS4 – BB Bicep Curl – 4 sets – 10 reps – 24kg
  • SS4 – Push Ups – 4 sets – 10 reps
  • SS4 – Decline Bench Crunches – 4 sets – 10 reps
  • SS5 – BB Leg Drops – 4 sets – 10 reps
  • SS5 – Mountain Climbers – 4 sets – 30secs

The Diet

L-Carnitine (2 tablespoons)

Long Black

ISO-100 Protein Shake w/ 1/2 cup of oats

Water

6 boiled eggs + 2 sheets seaweed + basil pesto hummus

Green Tea

Tom & Luke Snackaballs

Water

The Stats

80.8kg (weighed in afternoon)

2018 – Day Twenty Seven – 27/01/2018

The Workout

My own

  • Warm Up – Rower – 500m – 1min45secs
  • SS1 – Cable Chest Mid Flyes – 4 sets – 12 reps – 13.75kg ES
  • SS1 – Push Ups – 4 sets – 10 reps
  • SS2 – Cable Chest High Flyes – 4 sets – 12 reps – 13.75kg ES
  • SS2 – DB Chest Floor Press – 4 sets – 10 reps – 16kg
  • SS3 – Machine Incline Press – 4 sets – 15 reps – 15kg ES
  • SS3 – DB Chest Floor Flyes – 4 sets – 10 reps – 16kg
  • SS4 – BB Bicep Curl – 4 sets – 10 reps – 24kg
  • SS4 – Push Ups – 4 sets – 10 reps
  • SS4 – Decline Bench Crunches – 4 sets – 10 reps
  • SS5 – BB Leg Drops – 4 sets – 10 reps
  • SS5 – Mountain Climbers – 4 sets – 25secs

The Diet

L-Carnitine (2 tablespoons)

Long Black

ISO-100 Protein Shake w/ 1/2 cup of oats

Water

Green Tea

Poke Bowl

Tom & Luke Snackaballs

Water

The Stats

81.95kg

2018 – Day Twenty Six – 26/01/2018

The Workout

PT

  • Warm Up – Bodybike – 2 mins
  • SS1 – Machine Lying Hamstring Curl – 4 sets – 15 reps / 12 reps / 12 reps / 10 reps – forget weight
  • SS1 – KB Lunge – 4 sets – 15 reps – forget weight
  • SS2 – Machine Sumo Stance Leg Press – 4 sets – 15 reps / 12 reps / 10 reps / 10 reps – forget weight
  • SS2 – KB Squats – 4 sets – 20 reps – forget weight

The Diet

L-Carnitine (2 tablespoons)

ISO-100 Protein Shake w/ 1/2 cup of oats

Water

Chicken Teriyaki Donburi (no rice, extra salad)

Green Tea

Tom & Luke Snackaballs

Water

The Stats

81.35kg

2018 – Day Twenty Five – 25/01/2018

The Workout

  • SS1 – Incline Bench Press – 4 sets – 15 reps / 10 reps / 10 reps / 10 reps – 10kg ES / 15kg ES / 20kg ES
  • SS1 – Dips – 4 sets – 10 reps
  • SS2 – Decline DB Press – 4 sets – 15 reps / 12 reps – 14kg / 16kg / 20kg
  • SS2 – Cable Decline Flyes – 4 sets – 10 reps – 13.75kg
  • SS3 – BB Bicep Curl – 4 sets – 15 reps – 20kg / 20kg / 24kg / 28kg
  • SS3 – DB Hammer Curls – 4 sets – 10 reps
  • SS4 – Ab Roll Out – 3 sets – 10 reps
  • SS4 – SB Jack Knife – 3 sets – 10 reps

GRIT Cardio

The Diet

L-Carnitine (2 tablespoons)

ISO-100 Protein Shake w/ 1/2 cup of oats

Water

Curry chilli spiced chicken (just spices) + broccoli + basil pesto hummus

Green Tea

Tom & Luke Snackaballs

Water

The Stats

82.35kg

2018 – Day Twenty Four – 24/01/2018

The Workout

PT

  • Warm Up – Rower – 500m – 1min45secs
  • SS1 – Plate Row Machine – 4 sets – 20 reps / 15 reps / 12 reps / 10 reps – 10kg ES / 5kg ES increase
  • SS1 – DB Front Raise – 4 sets of SS – 15 reps / 12 reps / 10 reps – 5kg ES / 7kg ES / 9kg ES
  • SS2 – Plate Lat Pulldown Machine – 4 sets – 20 reps / 15 reps / 12 reps / 10 reps – 10kg ES / 5kg ES increase
  • SS2 – DB Side Raise – 4 sets of SS – 15 reps / 12 reps / 10 reps – 5kg ES / 6kg ES / 7kg ES

The Diet

L-Carnitine (2 tablespoons)

ISO-100 Protein Shake w/ 1/2 cup of oats

Water

Curry chilli spiced chicken (just spices) + broccoli + basil pesto hummus

Green Tea

Tom & Luke Snackaballs

Water

The Stats

82.3kg

2018 – Day Twenty Three – 23/01/2018

The Workout

GRIT Cardio

The Diet

L-Carnitine (2 tablespoons)

ISO-100 Protein Shake w/ 1/2 cup of oats

Water

Curry chilli spiced chicken (just spices) + broccoli + basil pesto hummus

ISO-100 Protein Shake

Green Tea

Tom & Luke Snackaballs

Water

The Stats

83.2kg

2018 – Day Twenty Two – 22/01/2018

The Workout

PT

  • Warm Up – Bike – 3min
  • Smith Machine Wide Squats – 5 sets – 15 reps / 15 reps / 12 reps / 12 reps / 10 reps – 5kg ES increase
  • Smith Machine Lunges – 4 sets – 10 reps / 10 reps / 10 reps / 15 reps – 5kg ES
  • Back Extensions – 50 reps (total)

The Diet

L-Carnitine (2 tablespoons)

ISO-100 Protein Shake w/ 1/2 cup of oats

Water

Curry chilli spiced chicken (just spices) + broccoli + basil pesto hummus

ISO-100 Protein Shake

Green Tea

2 Walnut Halves

Water

The Stats

83.2kg