Last Week's Nutrition

Overall very happy with my first week getting back into shape managed to average only 1800 cals for the week despite a huge refeed on Saturday. Macros also look excellent and considering the volume of carbs ingested on Saturday to only come out of the week at 11% of total calories consumed is awesome.

Training wise I'm very happy as well obviously I'm still building back my strength and cardio vascular endurance but things look great so far.

I'm also stoked with the 24 hour fasts I completed on Monday and Friday which I got through with flying colours.

From a weight loss point of view I dropped about a kilo over the week and have lost about 3cm from around my waist so things are looking very positive on all fronts at the moment.

Update

29th August Back and Triceps Workout

Wide Grip Pullups 7,5,4
Narrow Grip Tricep Dips 6,5,5
Machine Rows 59kg 8,7,7
Machine Tricep Extension 55kg 8,10,10
Barbell Shrug 70kg 10,10,10

30th August Delts and Abs Workout

Barbell Press 45kg 5,5,3
Barbell Upright Row 35kg 8,6,6
Knee Raise 10,10,8
Front Raise 20kg 6,5,4
Dumbbell Lateral Raise 10kg each 8,6,6

31st August Pecs and Biceps Workout 89.6kg

Barbell Bench Press 80kg each 4,3,3
Barbell Bicep Curl 35kg 7,5,5
Incline Barbell Bench Press 60kg 8,6,5
Hammer Curls 16kg each 8,6,5
Dumbbell Pec Fly 12kg each 7,7,6

26th August 4.19km Jog

26th August 4.19km Jog 89.0kg

25th August Light Weight/High Rep Delts and Abs Workout

25th August Light Weight/High Rep Delts and Abs Workout 88.6kgs

Barbell Press 45kg each 8,6,5
Knee Raise 7,7,7
Barbell Upright Row 30kg 8,8,8
Dumbbell Lateral Raise 10kg each 8,6,6
Front Raise 15kg 10,8,8

Update

Finally found a quality 24 hour gym I can get to before work.

Currently waking up at 4:30 to get there on time but at least I get to shower at home before going to work, loving being back in the zone.

I am currently not working out my legs at all as I am focusing on achieving so quick running times at proper leg workouts and running do not work well together

21st August Full Body Workout 90.7kg

Dumbbell Bench Press 30kg each 6,5,5
Wide Grip Pullups 4,4,4
Dips 4,3,4
Dumbbell Bicep Curl 16kg each 7,6,5
Dumbbell Shoulder Press 20kg each 6,5,5
Machine Row 59kg 6,5,5

22nd August 3.9km Jog

6:20min kms (9.5km/h)

23rd August Light Weight/High Rep Pecs and Biceps Workout 90.0kg

Barbell Bench Press 70kg 8,6,5
Barbell Bicep Curl 35kg 6,5,5
Incline Barbell Bench Press 50kg 8,7,6
Hammer Curls 16kg each 7,6,5
Cable Cross Overs 23kg 8,6,6

24th August Light Weight/High Rep Back and Triceps Workout 89.2kg

Wide Grip Pullups 6,5,5
Narrow Grip Tricep Dips 5,4,5
Machine Rows 59kg 8,7,6
Machine Tricep Extension 45kg 10 50kg 8,8
Barbell Shrug 60kg 10,10,10

Workouts 7th and 11th May

7th May Light Weight/High Rep Delts Workout

Dumbbell Press 24kg each 6,4,4
Barbell Upright Row 35kg 7,6,6
Front Raise 20kg 10,8,6
Dumbbell Lateral Raise 12kg each 8,6,5
Cable Face Pulls 33kg 10,10,8

11th May Light Weight/High Rep Pecs and Biceps Workout

Barbell Bench Press 80kg 6,4,4
Barbell Bicep Curl 35kg 6,5,4
Incline Barbell Bench Press 60kg 6,5,4
Hammer Curls 16kg each 6,5,5

6th May Light Weight/High Rep Back and Triceps Workout

First day back at the gym today in 3.5 weeks, was sick, then holiday and then had family visiting. 2.5 weeks before I'm back in Adelaide for 3.5 weeks to renew my visa. Hoping to hit it hard between now and then, should be able to do plenty of training when I'm back home too.

6th May Light Weight/High Rep Back and Triceps Workout

Wide Grip Pullups 8,5,4
Narrow Grip Tricep Dips 6,5,4
Cable Rows 77kg 6,6,6
Cable Tricep Pushdown 35kg 10,6,6
Dumbbell Shrug 30kg each 10,10,10