4,259 Calories
196g Protein
501g Carbohydrates (170g Sugars)
156g Fat
35g Fibre
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4,259 Calories
196g Protein
501g Carbohydrates (170g Sugars)
156g Fat
35g Fibre
So i've noticed you are switching to kg from pounds. Any particular reason for this? 62.5 kgs is a solid military press! Just above 4kcal is not bad for proper lifting fuel!
I measure workouts in Kgs and my weight in lbs, think its just habit from most of the other members using lbs for Bodyweight. Used to track gym lifts in lbs but didnt see the point anymore as my Journals always dead anyway haha.
Usually try and keep cals to around 3500 but I go eat with my family once a day which is usually something pretty high in calories which bumps it up. Nothing better than my Mum or Nans home cooking to put weight on!
great pressing Jamie!
Just looked back through my Journal and I've only been back in the Gym 10 weeks which makes me even more pleased about the weight i've regained, guessed that it was 14 weeks.
4,542 Calories
234g Protein
466 Carbohydrates (94 Sugar)
142g Fat
39 Fibre
Had a Chicken Tikka Massala, Spaghetti Bolognase, Thai Green Chicken Curry and Chinese Takeaway today...now thats a good days eatin'! Haha
Jealous of that food intake, though I was able to get some pwo tasty kakes tonight!
Really need to cut things back to around 3600 cals daily but a few friends have had time off work so I've been cooking more and we've had a few takeaways. Been a tasty days eating but I'm gonna feel bloated in the morning...will be nice and carbed up for some midday Deadlifting though!
Deadlift
60kg x 5
80kg x 3
100kg x 1
120kg x 1
140kg x 1
140kg x 1
140kg x 1
110kg x 6 + 2 + 2 + 2
Unilateral Leg Press
10kg x 6 per leg
20kg x 1 per leg
30kg x 1 per leg
40kg x 6 per leg
50kg x 6 per leg
62.5kg x 6 + 2 + 2 + 2 per leg
Seated Calf Raises
10kg x 6
15kg x 1
20kg x 1
25kg x 6
37.5kg x 6
Cable Wood Chops
2.5kg x 6 per side
5kg x 1 per side
7.5kg x 6 per side
8.75kg x 6 + 2 + 2 + 2 per side
Weighted Laying Neck Flexion
2.5kg x 6
3.75kg x 1
5kg x 1
6.25kg x 6
7.5kg x 6 + 2 + 2 + 2
Seated Neck Extension (using Head Harness)
2.5kg x 6
5kg x 1
6.25kg x 1
7.5kg x 6
8.75kg x 6 + 2 + 2 + 2
Cardio Circuit
3 Minutes on Treadmill at 4.2 kmph.
3 Minutes on Concept 2 Rower at lvl. 1
3 Minutes on Stationary Bike at lvl. 5
4,430 Calories
223g Protein
347g Carbs (116g Sugars)
175 Fat
32g Fibre
Overate again today...oh well!
Flat BB Bench
20kg x 6
30kg x 1
40kg x 1
50kg x 1
60kg x 6
70kg x 6
77.5kg x 6 + 2 + 2 + 2
BB Dead Row
20kg x 6
30kg x 1
40kg x 1
50kg x 6
55kg x 6
62.5kg x 6 + 2 + 2 + 2
Close Grip Pulldowns
26kg x 6
33kg x 1
40kg x 1
47kg x 6
55kg x 6
61kg x 6
Close Grip BB Bench
20kg x 6
30kg x 1
40kg x 1
50kg x 6
62.5kg x 6 + 2 + 2 + 2
Strict Ez Bar Curls
Bar x 6
Bar+5kg x 1
Bar+10kg x 1
Bar+15kg x 6
Bar+20kg x 6 + 2 + 2 + 2
Chest Supported Face Pull
5kg x 6
7.5kg x 1
10kg x 1
15kg x 6
18.75kg x 6 + 2 + 2 + 2
Forgot to do Lateral Raises, will catch up on Sunday. Good session nontheless!
How do you find HCT Jamie? Never tried it myself as I did 5x5 then 5/3/1.
How long does HCT12 usually take you?
Always done in 45 minutes to an hour unless I do cardio afterwards.
BB Squats
30kg x 6
40kg x 1
50kg x 1
60kg x 6
70kg x 6
85kg x 6 + 2 + 2 + 2
Calf Press
40kg x 6
50kg x 1
60kg x 1
70kg x 6
80kg x 6
90kg x 6 + 2 + 2 + 2
Incline Leg Raises
Flat x 6
5 Degree Incline x 1
10 Degree Incline x 6
15 Degree Incline x 6 + 2 + 2 + 2
Cybex Machine Unilateral Leg Curl
5kg x 6
10kg x 1
15kg x 6
20kg x 6 + 2 + 2 + 2
Concept 2 Rowing Machine
3 Minutes
3,875 Calories
197g Protein
433g Carbs (200g Sugar)
141g Fat
46g Fibre
Military Press
20kg x 6
30kg x 1
30kg x 1
40kg x 6
45kg x 6
50kg x 6 + 2 + 2 + 2
Machine Assisted Pullups
Bodyweight minus 80kg x 6
Bodyweight minus 70kg x 1
Bodyweight minus 60kg x 6
Bodyweight minus 50kg x 6
Bodyweight minus 40kg x 6 + 2 + 2 + 2
Nautilus Machine Seated Chest Press
29kg x 6
36kg x 1
43kg x 1
50kg x 6
57kg x 6
64kg x 6 + 2 + 2 + 2
Hammer Strength Chest Supported Machine Row
20kg x 6
30kg x 1
40kg x 1
50kg x 6
60kg x 6
75kg x 6 + 2 + 2 + 2
Cable Pushdowns
10kg x 6
15kg x 1
17.5kg x 1
24.5kg x 6
31.5kg x 6 + 2 + 2 + 2
Unilateral DB Preacher Curl
1.25kg x 6 per arm
3.5kg x 1 per arm
5kg x 1 per arm
7.5kg x 6 per arm
11kg x 6 + 2 + 2 + 2 per arm
BB Shrugs
20kg x 6
30kg x 1
40kg x 1
50kg x 6
65kg x 6 + 2 + 2 + 2
Good session, started bumping up the weights so that they're more challenging. Weight was 217.6lbs this morning, up from 200lbs when I started back in the Gym 12 weeks ago.
Deadlift
70kg x 6
80kg x 1
90kg x 1
100kg x 6
110kg x 6
120kg x 6 + 2 + 2 + 2
Unilateral Leg Press
10kg x 6
20kg x 6
40kg x 1
50kg x 6
60kg x 6
70kg x 6 + 2 + 2 + 2
Neck Extension (with Head Harness)
5kg x 6
6.25kg x 1
7.5kg x 6
10kg x 6 + 2 + 2 + 2
Seated Calf Raise
10kg x 6
15kg x 1
20kg x 1
30kg x 6
40kg x 6 + 2 + 2 + 2
Wood Chops
2.5kg x 6
5kg x 1
7.5kg x 6
10kg x 6 + 2 + 2 + 2
Laying Neck Flexion
2.5kg x 6
3.75kg x 1
5kg x 1
7.5kg x 6
8.75kg x 6 + 2 + 2 + 2
Treadmill
20 Minutes
Getting stronger all the time! Had 3 day's off over the weekend and it really helped, I always make better progress when I have more days off inbetween sessions but as we all know it's easier said than done.
Warmup
"LYTP" Shoulder Circuit 10 reps each
Wall Slides 10 reps
Explosive Pushup 6 reps
DB Snatch 6 reps
Band Dislocates 10 reps
Flat BB Bench
60kg x 5
70kg x 1
80kg x 1
90kg x 1
102.5kg x 1
102.5kg x 1
80kg x 6 + 2 + 2 + 2
Close-Grip Pushdown
19kg x 6
32kg x 1
46kg x 1
54kg x 6
61kg x 6
68kg x 6 + 2 + 2 + 2
Log Row (reset on Tyre between reps)
42kg x 6
46.5kg x 1
52kg x 1
57.5kg x 6
64.25kg x 6 + 2 + 2 + 2
Chest Supported Face Pull
5kg x 6
7.5kg x 1
10kg x 1
15kg x 6
20kg x 6 + 2 + 2 + 2
Close Grip BB Bench
20kg x 6
30kg x 1
40kg x 1
50kg x 6
65kg x 6 + 2 + 2 + 2
Strict Ez-Bar Curls
Bar x 6
Bar + 5kg x 1
Bar + 10kg x 1
Bar + 15kg x 6
Bar + 22.5 x 6 + 2 + 2 + 2
Unilateral Seated DB Lateral Raise
1.25kg x 6 per arm
2.2kg x 1 per arm
3.5kg x 1 per arm
5kg x 6 per arm
6kg x 6 + 2 + 2 + 2 per arm
Things are really coming along great!
4,534 kcals
211g Protein
486g Carbs (159g Sugar)
190g Fat
37g Fibre
A Good days eating!