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Had a rest day yesterday, was too tired as I didn't sleep well the day before. Finished nightshift and had a great day at work. Ate pork with rice and vegetables for my lunch at midnight. Got back to camp and had a meal replacement shake with pre workout and muscle multiplier about half hour before I went to the gym.
My routine today was this
Pectoral flys
1 set 12 reps @ 80 lbs
1 set 10 reps @ 90 lbs
3 sets 8 reps @ 100 lbs
Leg press
1 set 12 reps @ 200 lbs
1 set 12 reps @ 220 lbs
1 set 12 reps @ 240 lbs
1 set 30 reps @ 260 lbs
1 set 8 reps @ 320 lbs
Bench press
1 set 12 reps @ 70 lbs
1 set 10 reps @ 90 lbs
1 set 8 reps @ 110 lbs
1 set 8 reps @ 120 lbs
1 set 8 reps @ 130 lbs
15 minutes using arc trainer - glute camp level 5
weighed in at 213.6 lbs after with shoes on.
The one set of 30 reps on the leg press was because I haven't done leg press in so long so I was starting low and was thinking it wasn't enough so I wanted to see how many I could do before I was getting tired. I then ramped it up
and finished with 8 reps, I probably could have done 12 reps but I didn't want to overdo it. I know next time I can start at a higher weight to have a more efficient workout.
For my dinner after my workout I had
3 sunny side up eggs
2 chicken breakfast sausages
4 strips of bacon
1 cups of fried russet potatoes
1 cups of fruit salad
1 banana
1 blueberry astro balkan yogurt
1.5 cups of orange juice.
200ml oasis juice box tropical punch
with post workout mixed in.
I am feeling confident in my progress and am seeing a noticeable difference in my stomach size so I know I'm on the right track!
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96.8 kg
Lost so far: 4.2 kg.
Still to go: 12.8 kg.
Diet followed: Reasonably Well.
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2510 kcal
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Fat: 103.62g | Prot: 131.98g | Carbs: 267.19g.
Breakfast: Orange Juice , Astro Balkan Style Cappuccino Yogurt, Bananas , Fruit Salad, Fried Potatoes, Bacon, Schneider's Chicken Breakfast Sausage, Fried Egg. Dinner: Beef or Meat Gravy, Yorkshire Pudding, Cooked Cauliflower (from Fresh), Reser's Garlic Mashed Potatoes, Prime Rib. Snacks/Other: Ground or Patty Pork, No Name Frozen Mixed Vegetables, White Rice, XS Intense PreWorkout Boost - Citrus Burst (Tub), XS Muscle Multiplier - Dragon Fruit, BodyKey by Nutrilite Meal Replacement Shake - Chocolate. more...
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5019 kcal
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Exercise:
Arc Trainer - 15 minutes, Weight Training (moderate) - 45 minutes, Working - 10 hours, Google Fit - 13 hours. more...
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Losing 1.1 kg a Week
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