Measurements
80kg – damn Easter eggs – allowing myself to indulge still)
cardio
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)
