Measurements
80kg – damn Easter eggs – allowing myself to indulge still)
treadmill
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
2018 – Day Fourteen – 14/01/2018
The Workout
Treadmill
- 60 minutes 5 seconds
- 6.01kms
- 763 calories
- Level 10 incline at 6.0km/hr
The Diet
L-Carnitine (2 tablespoons)
Long Black
Water
Green Tea
3 Tom & Luke Snackaballs
3 pieces Thai beef + 6 pieces yellow curry chicken
Poke Bowl
Homemade Carrot Cake x 1 (no more)
The Stats
81.55kg
2018 – Day 13 – 13/01/2018
The Workout
Treadmill
- 60 minutes 6 seconds
- 8.21kms
- 1044 calories
- Level 10 incline at 8.2km/hr
The Diet
L-Carnitine (2 tablespoons)
Long Black
ISO-100 Protein Shake w/ 1/2 cup of oats
Water
Green Tea
4 poached eggs + 2 seaweed sheets
2 pieces Thai beef + 4 pieces broccoli + 2 pieces yellow curry chicken
Black Tea
Homemade Carrot Cake x 2 (my friend’s 30th and trying moderation)
The Stats
82.55kg
2018 – Day 7 – 07/01/2018
The weekend is over
The Workout
Treadmill
- 60 minutes 11 seconds
- 8.12kms
- 1045 calories
- Level 10 incline at 8.1km/hr
The Rest
Similar thing happened to me yesterday that after my cardio while at home I did not feel well at all, except today I was sick. Not fun. Think the combo of exertion and heat are to blame. Had Indian tonight as a change and a true cheat. Felt like I needed something substantial to end the weekend and start the week off with after being sick. This won’t be a habit though.
The Diet
L-Carnitine (2 tablespoons)
Long Black
ISO-100 Protein Shake w/ 1/2 cup of oats
Water
Chilli Chicken – Indian
Saag Paneer – Indian
The Stats
82.5kg
2018 – Day 6 – 06/01/2018
It’s the weekend
The Workout
I was almost going to do GRIT Strength but decided to do cardio instead.
Treadmill
- 60 minutes 11 seconds
- 8.02kms
- 1027 calories
- Level 10 incline at 8km/hr
The Diet
L-Carnitine (2 tablespoons)
ISO-100 Protein Shake w/ 1/2 cup of oats
Water
Mince with 3 hard boiled eggs
ISO-100 Protein Shake
Green Tea
The Stats
82.9kg
