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2018 – Day Ninety Four – 04/04/2018

Measurements

80kg – damn Easter eggs – allowing myself to indulge still)IMG_0843.jpg

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 jalapeƱo hummus

Smoked Salmon + 6 hard boiled eggs + 2 sheets seaweed

Green Tea

Tom & Luke Snackaballs

Water

The Stats

80.7kg

2018 – Day Thirty One – 31/01/2018

The Workout

PT

  • Warm Up – Rower – 500m – 1 min 45 secs
  • SS1 – Machine Shoulder Press – 5 sets – 20 reps – forget weight
  • SS1 – Machine Row – 5 sets – 20 reps – forget weight
  • SS2 – BB Shoulder Press – 4 sets – 20 reps – Bar / 5kg ES
  • SS2 – BB Bent Over Row – 4 sets – 20 reps – 10kg
  • SS3 – DB Arnie Press – 4 sets – 15 reps – 8kg / 9kg
  • SS3 – Assisted Ab Leg Drop – 4 sets – 15 reps
  • SS3 – DB Shoulder Press with tilt – 4 sets – 15 reps – 8kg / 9kg
  • SS3 – Decline Crunch for 4 secs – 4 sets – 10 reps

The Diet

L-Carnitine (2 tablespoons)

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

Water

Iced Americano

Broccoli + basil pesto hummus

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

Green Tea

Tom & Luke Snackaballs

Water

The Stats

81.2kg

2018 – Day Twenty Nine – 29/01/2018

The Workout

PT

  • Warm Up – Bodybike – 3 mins
  • BB Squats (1/4, 1/2, full) – 5 sets – 8 reps – 10kg ES / 15kg ES
  • SS1 – Plate Sumo Leg Press – 4 sets – 8 reps – 160kg
  • SS1 – Plate Feet Together Leg Press – 4 sets – 8 reps – 160kg
  • SS1 – Step Ups – 4 sets – 10 reps
  • Plate Sumo Leg Press – Drop Set – 160kg / 120kg / 80kg / 40kg

The Diet

L-Carnitine (2 tablespoons)

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

Almond Milk Flat White

Water

Long Black

Smoked Salmon + 3 hard boiled eggs + 2 sheets seaweed

Cooked a salmon with Miso Glaze + broccoli + 3 hard boiled eggs + basil pesto hummus

Green Tea

Tom & Luke Snackaballs

Water

The Stats

80.85kg

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 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 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