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  #11  
Old 02-02-2016
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29th January

Hack squat calf raise:

90 lbs x 20 reps

90 lbs x 20 reps
180 lbs x 10 reps
270 lbs x 10 reps

Standing calf raise: machine
2 sets: 300 lbs x 12 reps each

standing calf raise: barbell
2 sets: 225 lbs x 12 reps each

Stiff leg deadlift:
135 lbs x 8 reps
225 lbs x 8 reps
315 lbs x 6 reps
405 lbs x 4 reps

No belt. No straps

Good mornings:
3 sets: 95 lbs x 10 reps each

Standing single-leg curl:
3 sets: ‎70 lbs x 8 reps each leg

Ass-to-calves bodyweight plyometric squat:
3 sets: 15 reps each

Barbell front squat: ass to calves
135 lbs x 8 reps
135 lbs x 8 reps
135 lbs x 10 reps
185 lbs x 8 reps

Leg extensions:
1 set: 12 plates x 10 reps; 10 plates x 10 reps; 8 plates x 10 reps; 6 plates x 10 reps (40 rep drop-set)


31st January
"Family time".
Took the wife and daughter to breakfast and shopping.
Came home and napped afterwards. Trained clients in the evening.

Rode my bike for a kilometre or two.
Had another meal pre-bed.

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  #12  
Old 02-02-2016
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1st February 2016

Barbell standing overhead press:
2 sets: 45 lbs x 20 reps each

2 sets: 95 lbs x 10 reps each
1 set: 135 lbs x 10 reps

Standing single-arm overhead press:
55 lb bell x 8 reps each
50 lb bell x 8 reps each
45 lb bell x 8 reps each

Plate front raise:
2 sets: 45 lbs x 15 reps each

Bent lateral raise:
3 sets: 35 lb bells x 15 reps each

Cable curl:
100 lbs x 15 reps
100 lbs x 12 reps
100 lbs x 10 reps
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  #13  
Old 02-10-2016
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3rd februarySession #1 - 7:10am

Warm-up Superset:
S1:
Dumbbell curl: 25 lb bells x 10 reps
Hammer curl: 25 lb bells x 10 reps

S2:
Dc: 25 lb bells x 8 reps
Hc: 25 lb bells x 8 reps

S3:
Dc: 25 lb bells x 6 reps
Hc: 25 lb bells x 6 reps


Push-ups:
2 sets: bodyweight x 20 reps each

Workout:
Superset:
S1:
Barbell row: 135 lbs x 15 reps
Push-up: bodyweight x 15 reps

S2:
Bbr: 185 lbs x 10 reps
PU: bw x 15 reps

s3:
Bbr: 225 lbs x 8 reps

PU: bw x 15 reps

Superset: 3 rounds
V-handle lat pulldown: 160 lbs x 10 reps
Push-up: bodyweight x 15 reps

Superset: 3 rounds
Ab-wheel roll-out: 10 reps
Push-ups: bodyweight x 10 reps

Superset: 3 rounds
Low pulley row: 180 lbs x 10 reps (v-handle)
Tricep pressdown: 120 lbs x 10 reps

Addendum:
One-arm dumbbell row:
2 sets: 100 lb bell x 8 reps each arm

Superset:
S1:
Incline barbell bench press: 135 lbs x 10 reps
45 degree decline sit-up: 15 reps

S2:
Ibbp: 135 lbs x 15 reps
45dds: 10 reps

S3:
Ibbp: 135 lbs x 10 reps
45dds: 10 reps

Solid workout overall, methinks.

Meal 1: 9am - 3oz roasted cashews. Had a client, so when with easy and low-carb.

Meal 2: 11am - 2 pan-fried porkchops. 2 cups blanched broccoli. 1 glass sugar-free sorrel w/ a splash of angostura bitters.

Meal 3: 10:30 pm - pork, stewed vegetables, peanuts, 2 green apples

Had way too many clients today to get in another meals.


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  #14  
Old 02-10-2016
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4th February

Long work day. No time to train. Just training clients all day.

Meal 1 - 9am - 2 cans tuna w/ 2 tbsp mayo, 8 wholewheat crackers; tea w/ splenda & splash of full-fat milk; 120gr unsalted peanuts in shell

Meal 2 - 4:30 pm - smoothie (cottage cheese, coconut milk, cup of mixed frozen berries, water, splenda, cinnamon, ginger)

Meal 3 - 9:30 pm - cooked a lovely roast pork w/ broccoli... plated it. And it fell off the fucking counter.

Instead, had broccoli, a lamb burger, fries, and 3 alcoholic beverages.

Got in very late. Probably 2 am.


5th February

Didn't fall asleep.

Alarm went off around 4am.

First client was 5am. Trained 2 individuals. Drove to a 3rd, only to realise they cancelled. My 4th client cancelled as well.

Returned home for breakfast and a nap.

Meal 1 - 8am - 7 eggs, pan fried in olive oil and butter; cup of tea w/ splenda and a splash of milk; 10 ml shark oil + 10ml cod liver oil, consumed in 4oz unsweetened orange juice.

Was supposed to run at my niece's school sports. The parents' race. So fasted, so I wouldn't be heavy. Whilst there, I found out that the race was off.

Indulged in some lays potato chips.

Meal 2 - 4pm - 2 chicken breasts stirfried w/ butter, olive oil, broccoli, onion, and bok choy.

Taught a bootcamp class at 6pm.

At 10:42 pm, i'm still cleaning up.

11:15 pm - hit a bar. There's liquor.

Meal 3 - 1:42 am ‎- roasted turkey. Roasted pork. Coleslaw.

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  #15  
Old 02-10-2016
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6th February
Fasted in the morning.
Ran errands. Trained clients.

Meal 1 - 12:30 pm - roasted turkey, roasted pork, coleslaw, litre of coconut water

Taught an intense bootcamp at 4pm

Finished it off with:
- 50 burpees
- barbell squat ass to calves (135 lbs x 10 reps; 225 lbs x 10 reps).

Cleaned studio. Took quite a while.

Meal 2 - 10 pm - 3 cans tuna w/ 2 tbsp mayonnaise, 1 glass sugar-free sorrel.

There was alcohol.

Lots.


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  #16  
Old 02-10-2016
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7th February

11am - took my mentee to breakfast for her birthday.‎ Full cheatmeal.

12 pm - cocktails

7:30pm - last client. Had a meal. Didn't log it.

10pm-ownward: tons of liquor.


8th february

3.89 km ride In the morning whilst training a client.

Ran errands in fasted state

Noon - meal 1: chicken and potato roti, cup rice, 1 chilcken leg

Trained afternoon/evening/night clients.

Rode 3km

8:30 pm - Meal 2: meat from 2 chefette chicken ribs, stiff-fried with bok choy and onion;1 pig tail, 2 apples, 1 tbsp peanut butter, 4oz unsweetened orange juice


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  #17  
Old 02-10-2016
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9th February

5am - Rode 2km w/ morning client

Brief nap

Rode 3.89 km with a client.

With the 3rd client, I did:
40m hill sprint x 2 rounds
Cat crawl: 75 metres
Deep Squat holds: 2 rounds x 90 seconds

Meal 1 - 11am : 5 eggs scrambled in butter; oatmeal with chia seeds and coconut milk

Napped.

Walked the dogs in the afternoon.

Meal 2 - 4 pm: made a liver and corned beef patty (liver, corned beef, chives, Italian herbs, garlic powder, black berry), 4oz unsweetened orange juice

Meal 3 - 10 pm: 1 chicken leg, 1 cup mixed roasted veggies (w/ some potato); 1 cup raisin bran; 3 oz pistachios in shell, 1 portion low-sugar Greek yogurt
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  #18  
Old 02-17-2016
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10th February
7am - 8:10am
Superset:
S1:
Machine standing calf raise: 200 lbs x 15 reps
(leg press) horizontal calf press: 200 lbs x 20 reps

S2:
MSCR: 200 lbs x 15 reps
HCP: 250 lbs x 15 reps

S3:
MSCR: 200 lbs x 15 reps
HCP: 300 lbs x 10 reps

S4:
MSCR: 200 lbs x 15 reps
HCP: 300 lbs x 8 reps

Deadlift:
135 lbs x 8 reps
225 lbs x 8 reps
315 lbs x 8 reps
405 lbs x 3 reps

NB: feeling very weak today. Definitely feel like i've been experiencing muscle loss. Thoroughly depressed.

Push-ups: bodyweight x 100 reps

Circuit: 3 rounds
Lat pulldown: 160 lbs x 8 reps
Kneeling single-arm pulldown: 100 lbs x 8 reps each
Low pulley row: 160 lbs x 8 reps

Circuit: 2 rounds
Incline barbell bench press: 135 lbs x 10 reps
Flat barbell bench press: 135 lbs x 8 reps
Dumbbell pullover: 15 lb bells x 10 reps

Addendum:
Seated 180 degree front raise:
2 sets: 15 lb bells x 8 reps each

Upright row w/ external rotation:
2 sets: 15 lb bells x 6 reps each

Treadmill: 30 minutes

Meal - 9am - 1 portion low-sugar Greek yogurt w/ 1 scoop protein powder mixed in; 4 eggs scrambled in butter, 8 crackers; 1 cup coffee w/ splenda and a splash of milk

Don't think my gut liked the protein powder concoction... even though it was tasty, and uncomplicated. I'd hoped that it could be a dietary mainstay. But that doesn't appear likely at this point.

Meal 2 - noon - chicken breast + creamed potatoes; shark oil + cod liver oil, in 4oz unsweetened orange juice.

6pm - taught an intense bootcamp

Meal 3 - 7:30 pm - chicken breast, stirfried (in butter and olive oil) with white rice, chives, and onions; 2 scrambled eggs


11th February

Today's been a rough day.

5am - an apple.

Spent the entire morning training clients, and/or running business errands.

Meal 1 - 12:40 pm - 1 chicken leg + steamed veggies, coleslaw, and 10oz unsweetened orange juice.

Continued training clients.

Meal 2 - 9:30 pm - Minced beef, kidney beans, tomato sauce, rice, 10 crackers w/ peanut butter and jelly, 12oz unsweetened orange juice

12th February
6am - apple, low-calorie gatorade

7am -

workout #1

Leg extension:
6 plates x 20 reps
6 plates x 10 reps
6 plates x 10 reps
8 plates x 10 reps
8 plates x 10 reps
10 plates x 10 reps
12 plates x 10 reps
14 plates x 12 reps
16 plates x 12 reps
18 plates x 15 reps

Lying leg curl:
10 plates x 12 reps
12 plates x 8 reps
10 plates x 10 reps
8 plates x 15 reps
6 plates x 20 reps

Barbell squat: ass to calves
135 lbs x 10 reps
135 lbs x 10 reps
135 lbs x 10 reps
185 lbs x 6 reps
205 lbs x 4 reps

Ass-to-calves squat to behind-the-neck press:
3 sets: 95 lbs x 10 reps each

Hang clean and press:
2 sets: 95 lbs x 10 reps each

Circuit: 3 rounds
Calf press: 180 lbs x 25 reps (leg press station)
Seated calf: 100 lbs x 8 reps
Barbell standing calf raise: 135 lbs x 12 reps

Superset:
S1:
Decline sit-up: 15 reps
Burpee w/ push-up: 10 reps

S2:
Decline sit-up: 15 reps
Bodyweight plyometric squat: 10 reps

Aborted here due to ab cramp whilst resting.

Solid day though!

Meal 1 - 9:30am - 1 scoop hexapro, stirred in to portion of unsweetened Greek yogurt. 4 eggs, scrambled, 3 oz roasted cashews

Ran numerous errands.

When I got home, there was also a truckload of marl and softstone waiting for me, to be spread.

Meal 2 - 2pm - chicken breast, and chives, stir fried with rice; 1 chocolate bar

6pm - taught a SICK bootcamp class.

Meal 3 - 7:20 pm - protein shake (Hexapro, coconut milk, banana, peanut butter, spices)

Cleaned studio.

Meal 4 - 10:45 pm - chicken breast, stir fried with broccoli;1 chocolate bar + 8oz passion fruit juice

13th February
Meal 1 - 9:30 am - 4 eggs scrambled in butter

Trained clients, and run errands til afternoon.

Meal 2 - 2 pm - two salmon burgers, pan-fried; 2 buns, 2 slices of tomato and cheese; glass of unsweetened orange juice

Taught an intense bootcamp. Did bike sprints after

Meal 3 - 7pm - slowcooked lamb ribs

Snack - 9pm - icecream

Meal 4 - 1 am - beans, minced beef, potatoes, roasted peanuts, a glass of passion fruit juice

14th February

5:30am - snack - 2 cheese cutters; cup of tea sweetened half sugar, half splenda, with a splash of milk

11 am - workout

Smith machine standing calf raise:
2 sets: 135 lbs x 20 reps each
3 sets: 225 lbs x 10 reps each

Hang clean
2 sets: 135 lbs x 8 reps each
1 set: 185 lbs x 3 reps

Seated calf raise:
70 lbs x 10 reps
90 lbs x 10 reps
120 lbs x 10 reps
140 lbs x 10 reps
120 lbs x 10 reps

Single-arm snatch:
60 lb bell x 6 reps each
80 lb bell x 4 reps each

Standing single-leg curl:
2 sets: 70 lbs x 8 reps each

Standing machine calf raise:
2 sets: 300 lbs x 20 reps each

Barbell squat: ass to calves
135 lbs x 6 reps
225 lbs x 6 reps
275 lbs x 3 reps
275 lbs x 3 reps

Hanging straight leg lift: strict
8 reps
6 reps
4 reps

Caught ab cramp walking around after last set..
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  #19  
Old 02-18-2016
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keep grinding brotha!

I appreciate the honesty of your log. I'm right there with ya
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Old 02-18-2016
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Narkissos Narkissos is offline
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Quote:
Originally Posted by BTS View Post
keep grinding brotha!

I appreciate the honesty of your log. I'm right there with ya
thanks brother.
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