28th May Light Weight/High Rep Pecs and Biceps Workout

28th May Light Weight/High Rep Pecs and Biceps Workout 88.3kg

Barbell Bench Press 80kg 5,4,4
Barbell Bicep Curl 30kg 8,6,6
Incline Barbell Bench Press 50kg 10,8,7
Hammer Dumbbell Curls 16kg each 8,7,6
Cable Cross Overs 25Kg 12,6,6

Macros and Meals 26/05

>Scoop of preworkout

>post workout BP coffee with 10g extra coconut oil

>lunch was a BBQ bacon burger patty

>dinner was duck salad

26th May Light Weight/High Rep Legs and Delts Workout

Awesome workout today

26th May Light Weight/High Rep Legs and Delts Workout 87.9kg
Barbell Squats 60kgs 8,8,6
Barbell Press 40kg 10,6,6
Barbell Deadlift 80kg 8,6,6
Dumbbell Lateral Raise 12kg each 8,6,5

Here's the info from my heart rate monitor too

May's Workouts

Bulk update of May's workouts, wasn't sure I was gonna share these to be honest. Some of the stats are a bit embarrassing but watcha gun do?

14th May Light Weight/High Rep Back and Triceps Workout 89.2kgs
Lat Pulldown 60Kg 8,6,6
Narrow Grip Tricep Dips 4,4,4
Mixed Grip Cable Row 50kg 10,10,10
Cable Tricep Pushdown 30kg 8,6,6

16th May Light Weight/High Rep Legs and Delts Workout 90.3kg
Barbell Squats 40kgs 5,5,5
Barbell Press 40kg 5,5,5
Knee Raise 10,10,10
Dumbbell Lateral Raise 12kg each 5,5,5

20th May Light Weight/High Rep Pecs and Biceps Workout 89.9kg
Barbell Bench Press 60kg 10,10,10
Barbell Bicep Curl 20kg 10,10,10
Incline Barbell Bench Press 40kg 10,10,8
Hammer Dumbbell Curls 12kg each 10,10,8

21st May Light Weight/High Rep Back and Triceps Workout 88.9kgs
Lat Pulldown 60Kg 10,10,10
Narrow Grip Tricep Dips 6,5,6
Mixed Grip Cable Row 60kg 10,10,10
Cable Tricep Pushdown 30kg 10,10,8

23rd May Light Weight/High Rep Legs and Delts Workout 87.8kg
Barbell Squats 60kgs 6,6,6
Barbell Press 40kg 8,7,5
Barbell Deadlift 80kg 6,6,6
Dumbbell Lateral Raise 12kg each 8,6,5

24th May Light Weight/High Rep Pecs and Biceps Workout 88.1kg
Barbell Bench Press 70kg 8,6,5
Barbell Bicep Curl 25kg 10,9,8
Incline Barbell Bench Press 50kg 8,7,6
Hammer Dumbbell Curls 14kg each 10,8,6

25th May Light Weight/High Rep Back and Triceps Workout 88.9kgs
Wide Grip Pullups 6,5,5
Narrow Grip Tricep Dips 8,6,5
Mixed Grip Cable Row 70kg 10,10,8
Cable Tricep Pushdown 35kg 8,6,6

Here's today's macros 1,720 calories

>Pre workout Bullet Proof Coffee for breakfast
>Keto Pudding for lunch
>Steak with Broccoli and Aioli for dinner


Recipe for Keto Choc Pudding too

Ingredients
50g Dark Choc (I use 85% Lindt)
90g or ~100ml Double Cream
2 scoops Choc WPC

Method
>In a small bowl add your chocolate but it's a good idea to break up as much of it as possible this will allow it to melt easier/faster
>Once chocolate is broken up add the cream
>Microwave on high for 30 sec
>By this stage chocolate should be partially melted and cream should be softer so give it a stir
>Microwave for another 30 sec
>Chocolate should be completely melted so stir it in completely to make a smooth ganache (microwave for longer if you can't)
>Add 2 scoops protein powder and combine together. It should absorb the melted choc and cream

959 cals 83g Fat (77%) 40g Protein (17%) and 16g Carbs (6%)

I'm Back

Getting back into the gym which is good. I'm back to my unfit weight which is ~90kgs. I'm leaving for London in a month so I'm going to spend my last 4 weeks here training the house down to try and drop some fat before I leave.

Workouts 21st and 31st December

Works been crazy and had a death in the family so training's taken a back seat. I think it's best if I lay off the heavy weights for a while until life's a bit more settled.

21st December Light Weight/High Rep Pecs and Biceps Workout 82kg

Barbell Bench Press 80kg 8,8,6
Barbell Bicep Curl 35kg 8,6,5
Incline Barbell Bench Press 60kg 8,8,4
Hammer Dumbbell Curls 18kg each 8,7,4

31st December Light Weight/High Rep Back and Triceps Workout 83.4kgs

Wide Grip Pullups 12,8,6
Narrow Grip Tricep Dips 12,10,9
Mixed Grip Cable Row 75kg 10,6,6
Cable Tricep Pushdown 30kg 10,10,8

19th December Light Weight/High Rep Legs and Delts Workout

Been doing some super long hours at work so took a week off and now I'm easing my way back into it.

19th December Light Weight/High Rep Legs and Delts Workout 82.4kg


Barbell Squats 60kgs 10,10,8
Barbell Press 40kg 10,10,7
Barbell Deadlift 100kg 5,5,5
Dumbbell Lateral Raise 12kg each 8,6,5