2018 – Day Thirty Five – 04/02/2018

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 – 12 reps
  • SS2 – Cable Chest High Flyes – 4 sets – 12 reps – 13.75kg ES
  • SS2 – DB Chest Floor Press – 4 sets – 12 reps – 16kg
  • SS3 – Machine Incline Press – 4 sets – 12 reps – 17.5 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 – 12 reps
  • SS5 – BB Leg Drops – 4 sets – 12 reps
  • SS5 – Mountain Climbers – 4 sets – 30secs
  • Power Mill – 10 mins – Level 10 – 50 floors

The Diet

L-Carnitine (2 tablespoons)

Long Black

ON Amino Energy

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

Water

Broccoli + kale jalapeño hummus

Teriyaki Chicken Donburi

Green Tea

Tom & Luke Snackaballs

ON Protein Stix

Water

The Stats

80.8kg

2018 – Thirty Four – 03/02/2018

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 – 12 reps
  • SS2 – Cable Chest High Flyes – 4 sets – 12 reps – 13.75kg ES
  • SS2 – DB Chest Floor Press – 4 sets – 12 reps – 16kg
  • SS3 – Machine Incline Press – 4 sets – 12 reps – 17.5 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 – 12 reps
  • SS5 – BB Leg Drops – 4 sets – 10 reps
  • SS5 – Mountain Climbers – 4 sets – 30secs
  • Power Mill – 10 mins – Level 10 – 50 floors

The Diet

L-Carnitine (2 tablespoons)

Long Black

ON Amino Energy

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

Water

Broccoli + kale jalapeño hummus

Cayenne chilli spiced chicken + kale jalapeño hummus

Green Tea

Tom & Luke Snackaballs

ON Protein Stix

Water

The Stats

80.9kg

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 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 One – 21/01/2018

The Workout

My own

  • Warm Up – Treadmill – 10 incline – 6km – 5 mins
  • Rower – 500m – 1min44secs
  • SS1 – Cable Chest Mid Flyes – 4 sets – 10 reps – 13.75kg ES
  • SS1 – Push Ups – 4 sets – 15 reps
  • SS2 – Cable Chest High Flyes – 4 sets – 10 reps – 13.75kg ES
  • SS2 – DB Chest Floor Press – 4 sets – 10 reps – 14kg
  • SS3 – Machine Incline Press – 4 sets – 10 reps – 10kg ES
  • SS3 – DB Chest Floor Flyes – 4 sets – 10 reps – 14kg
  • SS4 – BB Bicep Curl – 4 sets – 15 reps – 20kg
  • 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
  • Rower – 500m – 1min50secs

The Diet

L-Carnitine (2 tablespoons)

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

Water

Green Tea

Cashew Butter (goddamn it)

Teriyaki Chicken Donburi (extra salad + extra chicken)

Water

The Stats

82.65kg

2018 – Day Twenty – 20/01/2018

The Workout

My own

  • Warm Up – Treadmill – 10 incline – 6km – 5 mins
  • Rower – 500m – 1min45secs
  • SS1 – Cable Chest Mid Flyes – 4 sets – 15 reps – 13.75kg ES
  • SS1 – Push Ups – 4 sets – 15 reps
  • SS2 – Cable Chest High Flyes – 4 sets – 15 reps – 13.75kg ES
  • SS2 – DB Chest Floor Press – 4 sets – 15 reps – 14kg
  • SS3 – Machine Incline Press – 4 sets – 15 reps – 10kg ES
  • SS3 – DB Chest Floor Flyes – 4 sets – 10 reps – 14kg
  • SS4 – BB Bicep Curl – 4 sets – 15 reps – 20kg
  • SS4 – Push Ups – 4 sets – 15 reps
  • SS4 – Decline Bench Crunches – 4 sets – 10 reps
  • SS5 – BB Leg Drops – 4 sets – 10 reps
  • SS5 – Mountain Climbers – 4 sets – 20-30secs
  • Rower – 500m – 1min50secs

The Diet

L-Carnitine (2 tablespoons)

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

Water

Green Tea

Smoked Salmon, 5 poached eggs, capers and 2 seaweed sheets

Tom & Luke Snackaballs

Cashew Butter (goddamn it)

Water

The Stats

82.95kg