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 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 Seventeen – 17/01/2018

The Workout

PT – so good to finally start and get measurements taken

  • SS1 – DB Step Ups – 4 sets – 10 reps each leg – BW / 4kg / 8kg / 10kg
  • SS1 – DB Walking Lunges – 4 sets – 10 reps each leg – BW / 4kg / 8kg / 10kg
  • SS2 – Hip Bridge w/ foam roller knee squeeze – 4 sets – 1 minute
  • SS2 – BB Squats with pelvic tilt (heel elevated) – 4 sets – 5kgs / 10kgs / 10kgs / 10kgs ES
  • SS3 – DB Step Ups – 4 sets – 10 reps each leg – 10kg / 8kg / 4kg / BW
  • SS3 – DB Walking Lunges – 4 sets – 10 reps each leg – 10kg / 8kg / 4kg / BW

The Diet

L-Carnitine (2 tablespoons)

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

Water

Mince + broccoli + basil pesto hummus

Green Tea

ISO-100 Protein Shake

Water

The Stats

84.15kg

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