Jp's - Con's 2016 Challenge

[Iron Addict]

Training today was a push session

warmed up with some lateral and cable x over.

low incline bb press
warmup sets x 4
ws 1 !65 kg x 10
ws 2 75 kg x 6
ws 3 65 x 8

incline db
ws 1 32.5 x 8
ws 2 32.5 x7

pec dec

65kg rp set x 10, 5 ,2

dips

bw 3 sets of 10

lateral raises

10kg rp set x 10,5,2
drop set 7.5kg to failure
drop 5kg ro failure

(all sets were super stict and and good tempo)

shrugs x 4 set range from 10 -20 reps 3 sec squeeze on cotraction

tri cable puahdown x 3 sets 20 reps to warm up

floor cgbp rp set x 9,4,2

cable pushdowns
5 plate x12
drop x fail
drop x fail

seated overhead tri machine

3 sets of 10

decent session , always stuggle with contracting and feeling chest on pressing movements ! so any tips or advice would be great

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[Iron Addict]

Diet today
M1 - 40g whey 10g cocnut oil
M2 - 5 whole eggs
M3 - 130g cooked chicken with salad
M4- tin of tuna
pre workout - 25g isolate 10g cocnut oil
intra - bcaa 15g , glutamine 10g , creatine 5g
pwo - half pack micro white rice with 40g isolate
M6- 150g frying steak , half a pack of micro rice
1 hour pre bed - 2 whole eggs and 2 egg whites

total cals today are
2050

pro-240
fat -66
carbs - 95g ( all pwo)

according to my fit bit ive burnt 2800 cals so far today , so in a 800 cal deflict.

will be strating my peds monday 250mg test e every 5 days !

needles arrive today from medisave so all ready to go !


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[Iron Addict]

Well not updated here in a while had alot going on with work etc !

5 weeks in to a test cycle @ 500mg per a week , strength and weight is going up.

Had a shit weekend regarding food ! but back on the diet today , weight at the moment is 14st , 8 lbs ( Holding a shit ton of water from the shit i ate the past couple of days)

Cardio will be at 30 mins now everyday preferably fasted in the morning if not will be post workout.

Had a caloriemetry test done 2 weeks ago , basically measures Resting BMR which came out at 2300 cals , so basically my body burns this amount of calories everyday if i didn't do anything.

Diet at the moment will be around the 2000 cal mark ( rest days dropping to 1700) < 100g carbs a day , only carbs been consumed postworkout , maybe a small about intra on leg day.

Todays Diet is as follows

Meal 1 - 300g Egg Whites , 20g Isolate , 10g Conut Oil
Meal 2 - 100g Whole Eggs , 150g Egg white
Meal3 - 200 g Cooked Turkey Breast , Salad
Meal 4 - 100g tinned salmon
Pre Workout - 30g iso , 10g coconut oil
Intra 15g BCAAA
Post 50g isolate
PWM - 150g (Slow cooked Brasing steak , 150g cooked potato)
Last Meal - 150g SKYR Yourgurt + 40 g frozen mixed berrys.