Au debut
Every time we go to Clayton to see in-laws, I come back gaining a few kilos.
This time wasn’t different.
I really believe American Foods have got to do with this.
Monday – Weight Training
- Back Squat : 115lbs 12 reps x 1 set, 125lbs 10 reps x 1 set, 135lbs 8 reps x 1 set, 155lbs 6 reps x 1 set, 95lbs 10 reps x 1 set
- Superset
- Pendulum Squat : 55lbs 10 reps x 4 sets
- Crunch : 45lbs 10 reps x 4 sets
- Superset
- Leg Extension : 130lbs 10 reps x 4 sets
- Standing Core Rotation : 120lbs 10 reps x 4 sets
- Superset
- Leg Press : 405lbs 15 reps x 3 sets
- Reverse Crunch – Kick-up : 15 reps x 3 sets
- 5 Min Treadmill Walk
It was a legit leg day. My quads were shaking 🤣 I’m sure I’m gonna be hurting tomorrow.
Tuesday – Pinch Test / Cardio
My pinch test came out FANTASTIC!!
Body fat was around 9.4%! The very first time to go below 10%!!
I have gained one pound but gained 10 pounds of lean muscle. That’s sick innit!? We also believe I might be insulin sensitive. Need to watch out the carb intake…
We have discussed to continue the same programme for the rest of 2024 but during this holiday season, I will load up on carb and switch the programme to German Volume Training. Not exactly but using the principle of the protocol to help gain more muscle mass which I want. 5 more pounds of lean muscle mass would make me look quite different I hope…
Wednesday – Indoor Bicycle
I was going to try the stair-stepper again this morning but chickened out 🤣 That was so flipping hard!! Easy bike ride for a half an hour… Enough?
Thursday – Weight Training
- Deadlift : 115lbs 8 reps x 1 set, 155lbs 8 reps x 3 sets
- DB Incline Bench Press (Tempo – 4 sec down 1 sec up) : 50lbs 10 reps x 4 sets
- BB Bench Press : 135lbs 10 reps x 4 sets
- 5 Min Bike Ride
De-loading. Eric is creating new programmes. One for the next year and one for until then. German Volume Training??? I’m scared…
Friday – Weight Training
- Superset
- Back Squat : 45lbs 10 reps x 1 set, 115lbs 10 reps x 1 set, 125lbs 8 reps x 1 set, 135lbs 6 reps x 1 set, 115lbs 10 reps x 1 set
- Bulgarian Lunge : Bodyweight 10 reps x 1 set, 22.5lbs 10 reps x 1 set, 25lbs 8 reps x 1 set, 27.5 6 reps x 1 set, 22.5lbs 10 reps x 1 set
- Superset
- Rear Deltoid Fly : 70lbs 8 reps x 4 sets
- Seated Cable Row : 105lbs 8 reps 1 set, 120lbs 8 reps x 3 sets
- Superset
- Cable Bicep Curl : 40lbs 10 reps x 3 sets
- Cable Lateral Raise : 40lbs 10 reps x 3 sets
- 5 Min Bike Ride
OMG. I wasn’t ready for another leg day🤣 It was good but them Bulgarian Lunge literally killed my quads. The rest of the exercises were light enough for de-load but boy them leg exercises 🥵 Felt good afterwards and that’s all that counts💪
Notes to me-self
The result from the pinch test is still questionable.
None of my friends believe it either😭
Well even I don’t.
Meanwhile I just continue to do what I’ve been doing and see what sort of results they bring.
I’m just trying to be a little better than yesterday.
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