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 Thirty Three – 02/02/2018

The Workout

PT

  • Warm Up – Bodybike – 5 mins
  • SS1 – Smith Machine Squat – 4 sets – 20 reps / 15 reps / 10 reps / 8 reps – 10kg ES + 5kg increase
  • SS1 – Single Leg Hip Bridge w/ Straight Leg – 4 sets – 12 reps ES
  • SS2 – Smith Machine Squat – 4 sets – 8 reps / 10 reps / 15 reps / 20 reps – 5kg decrease ES
  • SS2 – Single Leg Standing from Bench – 4 sets – 10 reps ES – BW (struggle)
  • Power Mill – 10 mins – Level 10 – 50 floors

The Diet

L-Carnitine (2 tablespoons)

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

Water

Iced Americano

Broccoli + kale and jalapeño hummus

Smoked Salmon + 6 hard boiled eggs + 2 sheets seaweed

Green Tea

Tom & Luke Snackaballs

Water

The Stats

80.7kg

2018 – Day Thirty Two – 01/02/2018

The Workout

GRIT Cardio

The Diet

L-Carnitine (2 tablespoons)

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

Water

Broccoli + kale and jalapeño falafel (raw)

Cayenne chilli spiced chicken + 4 hard boiled eggs + kale and jalapeño falafel (raw)

ISO-100 Protein Shake

Green Tea

Tom & Luke Snackaballs

Tom & Luke Super Slice

Water

The Stats

80.7kg (5kgs down from 01/01/2018)

2018 – Day Thirty – 30/01/2018

The Workout

GRIT Cardio

The Diet

L-Carnitine (2 tablespoons)

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

Water

Broccoli + basil pesto hummus

Cayenne chilli spiced chicken + 6 hard boiled eggs + 2 sheets seaweed + basil pesto hummus

ISO-100 Protein Shake

Green Tea

Tom & Luke Snackaballs

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