Destination: Abs (Redux)- Wk3.

Sorry I missed last week, I don't want to simply post week to week if I have nothing particular to say. With that mindset in, well, mind, how am I progressing? To be honest, the results are coming slow, I look better in the mirror than I do on the scales. I'm feeling leaner, the clothes are loose, but the scales say I've actually put on almost a kg (with a reduction in BF of about 1%), I haven't done any serious assessments, simple OMRON and scales at the moment. I've got a major assessment coming up next week. It's insane the weight difference I feel and see from high to lower carb days (sometimes a difference of 3kgs), which messes with your head, but my goal is ultimately to keep as much muscle as possible, so doing it slow is fine (after all I want to look good around December, a considerable amount of time away).

Training is solid, back is feeling good, no pain or discomfort. I've been semi regularly doing my foam rolling and stretching. I've been trying to increase the weight, but it's really f-ing hard doing 15 rep sets with any moderate weight, increasing it just makes you want to die! HIIT is fun as always, especially the boxing, I really like the way I feel during dieting phases, I like the diet restrictions (as much as I constantly crave Nandos and nachos), and I like how clean and healthy I feel. You enjoy food more when you're not just eating crap all the time. Psychologically, I get far more enjoyment out of a piece of chocolate now, than I did eating a whole bag of malteasers before, not hard to see why.

Assessment next week guys, complete with photos and measurements, eep!

Alternating Set System
Day 1- MRT- Phase 1	Set	Rep	Rest	Wk3
A1: Fr-Squat Psh Press Cmbo	3	15	30	40kg,40kg,40kg
A2: Seated Cable Row	3	15	30	65kg,65kg,70kg
B1: DB Step Up	3	15ea	30	10kg,10kg,10kg
B2: Pushup (on Fitball)	3	15	30	15,15,15
C1: Glute Bridge	2	15	0	1,1
C2: Plank	2	60s	30	30s,30s
Day 2- HIIT
5-10 min warm up				X-Trainer
1 minute on	5			1,1,1,1,1
2 mins off	5			5min cooldown
Cool down 3-5 mins
Day 3- MRT	Set	Rep	Rest	Wk3
A1: Deadlift	3	15	30	60kg,60kg,70kg
A2: DB Alt Military Press	3	15	30	15kg,15kg,15kg
B1: DB RFESS	3	15ea	30	12.5kg,12.5kg,12.5kg
B2: Wide Grip Pulldown	3	15	30	75kg,75kg,75kg
C1: Landmine	2	15ea	0	25kg,25kg
C2: Rollout	2	15	30	8,10
Day 4- HIIT
5-10 min warm up				Boxing
1 minute on	5			1,1,1,1,1
2 mins off	5			5mins cooldown
Cool down 3-5 mins
Day 5- MRT	Set	Rep	Rest	Wk1
A1: Fr-Squat Psh Press Cmbo	3	15	30	40kg,40kg,40kg
A2: Seated Cable Row	3	15	30	75kg,75kg,75kg
B1: DB Step Up	3	15ea	30	15kg,15kg,15kg
B2: Pushup (on Fitball)	3	15	30	15,15,15
C1: Glute Bridge	2	15	0	1,1
C2: Plank	2	60s	30	30,30
Day 6- HIIT
5-10 min warm up
1 minute on	5		-
2 mins off	5		-
Cool down 3-5 mins

Diet has been good, for days that I've been feeling a bit naughty, I've been having (low fat) bacon, sausage eggs (as in x1 strip of bacon, x1 egg and x1 sausage which comes to about 350Cals, all protein and a little fat). I would recommend this to my clients who are on high protein diets, I would advise, however, not to have this type of meal with any carbs at all, no bread, no drink (other than water), its just too high in fat.

The diet took a massive hit over the weekend, after my night out on Friday (some thoughts on that coming in another blog, prepare for a rant people!). Nachos, large meals, ugh! And I have an assessment this week! Grr!

You really do realise it's the large portion sizes that contribute so much to the excess bodyfat, since I've been keeping most of my meals at about 400 Cals I've noticed the belly fat drip off. That would be another piece of advice to my clients, get rid of those gorging, large meals, you want to feel satisfied by the end of the meal, not sick.

Other than this past weekend, I've been on track with diet, eating right, for the first time in a long time. There is some debate about counting Calories, I used to be against doing it, and many professional coaches are, but I think it's worth doing at least once in your life (and by counting calories I simply mean working out your daily intake X your Physical Activity Level -  500-1000 Cals to drop weight, not weigh all meals etc). This way you get to see, objectively what you need to be eating, people often think they've got a pretty good hold on the Calories they're supposed to ingest in a day, I've seen people get it so wrong it's crazy, on both ends of the scales (I've seen girls eating 1500 Cals over what they're supposed to and guys eat that much under!). This is what you see most often with so called "hard gainers", they think they're eating a lot when in actuality, they're eating nothing, or binging and starving. The point is to consistently meet Calorie targets, with the adequate mix of protein and carbs.

Diet
Monday- 3200 Cals	T-S- 2600 Cals	Sunday- 2100 Cals
Breakfast	Breakfast	Breakfast
Oats/milk/30g pro powdr	Egg/whites/Spinach	Smoothy
Protein- 39g	Protein- 32.5g	Protein-29g
Carbs- 41g	Carbs- 1.5	Carbs- 45g
Fat- 8.2g	Fat- 13.4g	Fat- 4g
Total- 415 Cals	Total- 260 Cals	Total- 429 Cals
Morning Tea	Morning Tea	Morning Tea
x2veg sausages	Chicken/Mixed Vegetables	Egg/whites/Spinach
x1 multigrain bread	Protein-46.5g	Protein- 32.5g
butter	Carbs- 13.5	Carbs- 1.6
glass hi-lo milk	Fat- 18.2	Fat- 13.4g
Protein- 43.3g	Total- 420 Cals	Total- 260 Cals
Carbs- 31.5
Fat- 18g
Total- 473 Cals
Post Sleep	Post Sleep	Lunch
Vegetable smoothy	Vegetable smoothy	Chicken/Mixed Vegetables
Protein- 46.6g	Protein- 46.6g	Protein-46.5g
Carbs- 37.9g	Carbs- 37.9g	Carbs- 13.5
Fat- 3g	Fat- 3g	Fat- 18.2
Total- 411 Cals	Total- 411 Cals	Total- 420 Cals
Before Work	Before Work	Afternoon Tea
Smoothy	Smoothy	Vegetable smoothy
Protein-29g	Protein-58g	Protein- 46.6g
Carbs- 45g	Carbs- 90g	Carbs- 37.9g
Fat- 4g	Fat- 8.2	Fat- 3g
Total- 429 Cals	Total- 429 Cals	Total- 411 Cals
Post Workout Shake	Post Workout Shake	Dinner
x2 up n go/30g protein	x2 up n go/30g pro	Chicken/Mixed Vegetables
Protein- 45.1g	Protein- 45.1g	Protein-46.5g
Carbs- 55.7g	Carbs- 55.7g	Carbs- 13.5
Fat- 8.3g	Fat- 8.3g	Fat- 18.2
Total- 517 Cals	Total- 517 Cals	Total- 420 Cals
Post Workout Meal	Dinner	Evening
tofu/glass hi-lo milk	Chicken/Mixed Vegetables	Bacon and Eggs
Protein- 39.2	Protein-46.5g	Protein- 42.7g
Carbs- 36.4	Carbs- 13.5	Carbs-3.9g
Fat- 22.7	Fat- 18.2	Fat-28.9g
Total- 432 Cals	Total- 420 Cals	Total- 404 Cals
Before Work
Smoothy
Protein-29g
Carbs- 45g
Fat- 4g
Total- 429 Cals
Protein-276.2g	Protein- 268.9g	Protein- 233.6g
Carbs- 292.5g	Carbs- 198.6g	Carbs- 113.1g
Fat- 68.2g	Fat- 73.6	Fat- 70.2g
Max Total- 3109 Cals	Max Total-2460 Cals	Max Total- 2200 Cals

Destination: Abs (Redux)- Wk1.

Well, as of Wednesday night I hurt my back, quite intensely, but not to much actual damage, it was more a muscle "twang" with resulting soreness that actually, if you could look at it this way, was quite fortuitous as it alerted me (with the aid of the photo in this blog) to a problem I have, which is "anterior pelvic tilt" (for more see here). I've since been on a rehab program and addressing movement deficiencies and I gotta tell ya, I feel better, as in complete relief, I did HIIT on Thursday night, and thought I'd still be too sore to do my MRT on Friday, but after extensive foam roll, stretching and activation on my abs and glutes I felt good, so proceeded to do a light MRT workout, where I hurt my back even more... just joking. It was a really good workout, I focused on posteriorly tilting my pelvis by actively activating my glutes and abs, which helped "turn the lights on" (coupled with my prior activation drills) and make the exercises I was doing flow properly. I experienced almost no discomfort during training itself, felt fine afterwards and this morning.

I'd forgotten how bullshit hard MRT training is, and how much I have been getting on my clients backs for work that is really intense!

Alternating Set System
Day 1- MRT- Phase 1	Set	Rep	Rest	Wk1
A1: Fr-Squat Psh Press Cmbo	3	15	30	40kg, 40kg, 40kg
A2: Seated Cable Row	3	15	30	60kg, 65kg, 65kg
B1: DB Step Up	3	15ea	30	10kg, 10kg, 10kg
B2: Pushup (on Fitball)	3	15	30	BW, BW, BW
C1: Back Extension	2	15	0	BW, BW
C2: Plank	2	60s	30	60s, 50s,
Day 2- HIIT
5-10 min warm up				5 min run around GF room
1 minute on	5			1,1,1,1,1
2 mins off	5			Boxing Intervals
Cool down 3-5 mins				5min cooldown
Day 3- MRT	Set	Rep	Rest	Wk1
A1: Deadlift	3	15	30	60kg, 60kg, 60kg
A2: DB Alt Military Press	3	15	30	12.5kg, 15kg,15kg
B1: DB RFESS	3	15ea	30	12.5kg, 12.5kg, 2.5kg
B2: Wide Grip Pulldown	3	15	30	75kg, 75kg, 75kg
C1: Landmine	2	15ea	0	45kg,45kg
C2: Rollout	2	15	30	8, 6
Day 4- HIIT
5-10 min warm up				5min warm up
1 minute on	5			1,1,1,1,1
2 mins off	5			X-Trainer Intervals
Cool down 3-5 mins				5min cooldown
Day 5- MRT	Set	Rep	Rest	Wk1
A1: Fr-Squat Psh Press Cmbo	3	15	30	25kg, 25kg,30kg
A2: Seated Cable Row	3	15	30	55kg, 55kg, 60kg
B1: DB Step Up	3	15ea	30	7.5kg, 7.5kg, 10kg
B2: Pushup (on Fitball)	3	15	30	BW, BW, BW
C1: Glute Bridge	2	15	0	BW, BW
C2: Plank	2	60s	30	30s, 45s
Day 6- HIIT
5-10 min warm up
1 minute on	5
2 mins off	5
Cool down 3-5 mins

As far as diet goes, I've been strict this week, with "cheat" meals cming from 2 Quorn lasagnges on Wednesday night (650 Cals) which I subsitituted for half of my vegetable smoothy (211 Cals) and my post workout tofu mean (432 Cals), which put me even. I also had 4 vegtarian sausages on Friday night with 2 pieces of wholemeal bread which is about another 250 Cals on top, but I removed my last half of the vegetarian smoothy, so it came out close.

I've also removed the tofu and vegetarian sausages as of Thursday, and replaced it with chicken and veggies. I did this for several reasons (1) the incomplete protein, they say all your amino acids go into a "pool" where incomplete proteins get filled by the complete ones you ingest, still I don't think I'm getting the kind of thermic effect from the vegetarian proteins that a complete protein will give, (2) the sodium content of vewgetarian meals is ridiculous, I was consuming upwards of 1.5g a day (upper limit is less than that), I was getting headaches, this is not healthy.

Diet
Monday- 3200 Cals	T-S- 2600 Cals	Sunday- 2100 Cals
Breakfast	Breakfast	Breakfast
Oats/milk/30g pro powdr	Egg/whites/Spinach	Smoothy
Protein- 39g	Protein- 32.5g	Protein-29g
Carbs- 41g	Carbs- 1.5	Carbs- 45g
Fat- 8.2g	Fat- 13.4g	Fat- 4g
Total- 415 Cals	Total- 260 Cals	Total- 429 Cals
Morning Tea	Morning Tea	Morning Tea
x2veg sausages	Chicken/Mixed Vegetables	Egg/whites/Spinach
x1 multigrain bread	Protein-46.5g	Protein- 32.5g
butter	Carbs- 13.5	Carbs- 1.6
glass hi-lo milk	Fat- 18.2	Fat- 13.4g
Protein- 43.3g	Total- 420 Cals	Total- 260 Cals
Carbs- 31.5
Fat- 18g
Total- 473 Cals
Post Sleep	Post Sleep	Lunch
Vegetable smoothy	Vegetable smoothy	Chicken/Mixed Vegetables
Protein- 46.6g	Protein- 46.6g	Protein-46.5g
Carbs- 37.9g	Carbs- 37.9g	Carbs- 13.5
Fat- 3g	Fat- 3g	Fat- 18.2
Total- 411 Cals	Total- 411 Cals	Total- 420 Cals
Before Work	Before Work	Afternoon Tea
Smoothy	Smoothy	Vegetable smoothy
Protein-29g	Protein-58g	Protein- 46.6g
Carbs- 45g	Carbs- 90g	Carbs- 37.9g
Fat- 4g	Fat- 8.2	Fat- 3g
Total- 429 Cals	Total- 429 Cals	Total- 411 Cals
Post Workout Shake	Post Workout Shake	Dinner
x2 up n go/30g protein	x2 up n go/30g pro	Chicken/Mixed Vegetables
Protein- 45.1g	Protein- 45.1g	Protein-46.5g
Carbs- 55.7g	Carbs- 55.7g	Carbs- 13.5
Fat- 8.3g	Fat- 8.3g	Fat- 18.2
Total- 517 Cals	Total- 517 Cals	Total- 420 Cals
Post Workout Meal	Dinner	Evening
tofu/glass hi-lo milk	Chicken/Mixed Vegetables	Egg/whites/Spinach
Protein- 39.2	Protein-46.5g	Protein- 32.5g
Carbs- 36.4	Carbs- 13.5	Carbs- 1.6
Fat- 22.7	Fat- 18.2	Fat- 13.4g
Total- 432 Cals	Total- 420 Cals	Total- 260 Cals
Before Work
Smoothy
Protein-29g
Carbs- 45g
Fat- 4g
Total- 429 Cals
Protein-276.2g	Protein- 268.9g	Protein- 233.6g
Carbs- 292.5g	Carbs- 198.6g	Carbs- 113.1g
Fat- 68.2g	Fat- 73.6	Fat- 70.2g
Max Total- 3109 Cals	Max Total-2460 Cals	Max Total- 2200 Cals

Training Diary- Maximum Mass Program- Phase 1- Wk 4.

Training has been good, the weights are increasing, no back pain at all, which has been a pleasant relief, I guess my little (pseudo) experiement in changing around my training times showed the problem.

I need to focus on more rehab, I've been really lazy with it, I don't feel sore, or uncomfortable, I know that doesn't matter though, it's a risk indicator, a marker for injury, and I'd have no-one to blame but myself.

I'm in the process of designing my dieting program at the moment, I think I'm going to count calories, to a certain extent, see how specific I can be with it. I haven't generally been a fan of counting (not that I've been opposed to it either), as it seems like a tonne of work for, but I'll give it a go, and see how I fare.

I'm really pumped and nervou sabout dieting. Pumped because you feel great and look great while doing, the nervousness comes form how small I get (which is really just a function of losing the large amount of fat I carry around normally). I really want to get focused and get down to a respectable boyfat %, they say you should be between 10-15%, I've only been at the upper end of that 9never at the low) a couple of times in my training life, that's bad, as in really bad!

Rob Max Mass
Phase 1
Day 1	Set	Rep	Rest	Wk4
1A: Dip	3	8*	90	BW+22.5kg, BW+25kg, BW+25kg
1B: Inverted Row	3	8*	90	BW+10kg, BW+15kg, BW+15kg
2A: DB Split Squat	3	8*	90	20kg, 22.5kg, 22.5kg
2B: Hammer Curl	3	10*	90	20kg, 22.5kg, 22.5kg
Day 2	Set	Rep	Rest	Wk4
1A: 1 Arm DB Row	3	6*	75	32.5kg, 37.5kg, 42.5kg
1B: DB Inc Press	3	6*	75	30kg, 35kg, 40kg
2A: CG Bench Prss	3	6*	60	60kg, 80kg, 90kg
2B: Rack Deadlift	3	6*	60	80kg, 100kg, 110kg
Day 3	Set	Rep	Rest	Wk4
1 Squat	4	4*	150	60kg, 80kg, 100kg, 120kg
2A: Chin Up	4	4*	60	BW, BW+15kg, BW+15kg, BW+17.5kg
2B: DB Militry Prs*	4	4*	60	22.5kg, 22.5kg, 25kg, 27.5kg
3 EZ Bar Curl	3	7*	90	47.5kg, 47.5kg, 47.5kg, g
*+ 2 reps if possible
* Military Press Palms In

Well, no nachos this week, no Maya or Nandos, I've saved a heap of money (roughly $60), but I've also felt the need to eat way more, I'd say it's the drop in total calories and fat from the crap I was eating before. I've increased portion sizes of most of what I'm eating to accommodate. It has made me realise how dependant we can become, habitually, on junk food, how easily comfort food creeps into your life, and how hard it is to break the habit. I start dieting next week, so I'm getting my shit together now, getting back into the habit of controlled eating, and controlled spending on my food.

I've been eating somewhat healthily, lots of soy, I really need to do an investigation in it, see how it really fares, see if I'll be able to consume it in enough quantity over the next couple of months as I diet (as I'll be going high protein/low carb) to meet my protein needs, or whether I'll need to make some more carnivorous changes.


Breakfast: I've been having oats again, 1 cup with 30g of protein powder and some hi-lo milk.

Morning Tea: When I get home from work I've been having vegetarian sausages (x4 with x2 slices of wholemeal bread) or x2 eggs (with x2 slices of wholemeal bread).
 
Meal before afternoon shift:  Smoothy- 1/2 cup of berries, 1 cup of mixed veggies, 1 banana, 1 pear/apple, 1/2 cup of walnuts/cashews, a touch of cinnamon, 750mL of water, 1 cup of yogurt, 150g cottage cheese, 3 broccoli stems, handful of cherry tomatoes, lentils, chick peas (or various other types of beans/lentils). I also forgot to note, this makes 2 shakes that I have over the course of the day, or I have the leftover one the next day.

Pre workout meal: I've been sipping an up n go about 20 mins before my training, which gives me just a little energy boost before training, as well as keeping my protein and glycogen levels primed.

Post workout shake: x2  up n go "energize"'s, 30g of protein powder. 500-700mL of water during training. 

Post workout meal: I've been eating a packet of peanut satay tofu with a glass of up n go, or x2 Quorn lasagnes, generally.

Pre bed snack (sometimes): A vegetable smoothy, otherwise nothing. 

Supplements. 3-8 fish oil tabs with my afternoon smoothy, and I've started taking a multivitamin supplement once-twice a day.

Training Diary- Maximum Mass Program- Phase 1- Wk 3.

Well I'm getting my finances sorted in anticipation of paying off my car loan, so the credit card has been removed from the wallet, subsequently I have not had any Nandos or Maya Masala this week (saving me about ($50). Unfortunately I had nachos 4 times, which cost me about ($40), so not a great saving there, will report next week with improvement though. This week though has seen me only able to spend enough on my food shooping (or next week) for the bare essentials so we should see a marked improvement in the diet.

It's occured to me, that it's going to take me about 6 months (at least) to get the kind of leanness I'm looking for, and if I want that leanness over summer, I'm going to have to start pretty soon, so after the end of this frst phase, which will be about the start of August, I'm going to begin the big lean up. I'm currecntly at 18.5% body fat and about 97kgs. I'll take bodyshots and extensive measuring at the outset of the dieting program, I'm hoping to reach lower than 14% this time, I'd love to keep going til I reached 10%, as I don't think I've been that since I was a little kid (I'll diet/maintain until about April/May I'm thinking)! I'm currently still deciding what program to do, I'm thinking Alwyn Cosgrove's "Alternating Set System" (diet will look like this, training will look like this) as it worked quite well for me last time (and here) followed by some of Craig Ballantyne's strategies, but I'm still working out the details on that one.

As far as the training itself, been feeling really good, no pain, no niggles, strength is going up, I'm almost sad to see the end of this type of training, but the sad reality is I have let myself go a little, my bodyfat % has gotten too high and it's time.

Rob Max Mass
Phase 1
Day 1	Set	Rep	Rest	Wk3
1A: Dip	3	8*	90	BW+22.5kg, BW+22.5kg, BW+25kg
1B: Inverted Row	3	8*	90	BW, BW+10kg, BW+10kg
2A: DB Split Squat	3	8*	90	20kg, 22.5kg, 22.5kg
2B: Hammer Curl	3	10*	90	20kg, 22.5kg, 22.5kg
Day 2	S	R	R	Wk3
1A: 1 Arm DB Row	3	6*	75	32.5kg, 37.5kg, 40kg
1B: DB Inc Press	3	6*	75	30kg, 35kg, 37.5kg
2A: CG Bench Prss	3	6*	60	70kg, 80kg, 90kg
2B: Rack Deadlift	3	6*	60	80kg, 100kg, 100kg
Day 3	S	R	R	Wk3
1 Squat	4	4*	150	60kg, 80kg, 100kg, 110kg
2A: Chin Up	4	4*	60	BW, BW+15kg, BW+15kg, BW+15kg
2B: DB Militry Prs*	4	4*	60	22.5kg, 22.5kg, 22.5kg, 22.5kg
3 EZ Bar Curl	3	7*	90	47.5kg, 47.5kg, 47.5kg, 47.5kg
*+ 2 reps if possible
* Military Press Palms In

As mentioned above the diet has not been super tight, although I dropped the Nandos and Maya, I pretty much picked it up in nachos, otherwise it's been good. Have been good on the vegetarianism this week, only had a few pieces of Dion's fish on Saturday night at the movies. We went and saw Harry Potter, which pretty much sucked and sums up the entire series for me, it was boring.

I have to make a decision on whether I want to go off my semi vegetarianism when I start dieting again, as it'll be lots of protein and very little carbs, but what vegetarian foods are high in protein and low in carbs? The vegetarian sausages are ok, there's tofu, which is almost impossible to buy and store in bulk, there's eggs and egg white scambled eggs/omlettes. Maybe I could try some fish? On the days I have zero carb intake? Hmmmm....

Breakfast: I've been having my smoothies for breakfast this week (refer to meal before shift), just to try and get more veggies and fruit in.

Morning Tea: When I get home from work I've been having vegetarian sausages (x2 with one slice of wholemeal bread) or x2 eggs (with x2 slices of wholemeal bread).
 
Meal before afternoon shift:  Smoothy- 1/2 cup of berries, 1 cup of mixed veggies, 1 banana, 1 pear/apple, 1/2 cup of walnuts/cashews, a touch of cinnamon, 750mL of water, 1 cup of yogurt, 150g cottage cheese, 3 broccoli stems, handful of cherry tomatoes, lentils, chick peas (or various other types of beans/lentils). I also forgot to note, this makes 2 shakes that I have over the course of the day, or I have the leftover one the next day.

Pre workout meal: I've been sipping an up n go about 20 mins before my training, which gives me just a little energy boost before training, as well as keeping my protein and glycogen levels primed.

Post workout shake: x2  up n go "energize"'s, 30g of protein powder. 500-700mL of water during training. 

Post workout meal: This week, as I've been eating my post workout meal at night, I had x2 "Quorn" lasagne's for my post shake, post workout meals.

Pre bed snack (sometimes): A vegetable smoothy, otherwise nothing. 

Supplements. 3-8 fish oil tabs with my afternoon smoothy, and I've started taking a multivitamin supplement once-twice a day.

Training Diary- Maximum Mass Program- Phase 1- Wk 2.

So this week is off and I'm doing fine, the training at night seems to be mitigating much of my back problems, even in seemingly unrelated ways. For example as I'm more awake, and alert I spend more time doing warm up sets, and generally getting myself into it, psychologically. I didn't do my lower body stretch and foam roll last night, but I did do some basic bodyweight movement stuff and some warm up sets, and I feel fine today. Obviously not a rule I should set, but things seems good.

Tried to make subtle increases in the weights this week, I'm not going crazy, simply trying to make small increases each week, make sure my body's strength levels are increasing. I've got about 4-5 more weeks with this first phase so there's no rush.

Nothing major to report at the moment otherwise.

Rob Max Mass
Phase 1
Day 1	S	R	R	Wk2
1A: Dip	3	8*	90	BW+22.5kg, BW+22.5kg, BW+22.5kg
1B: Inverted Row	3	8*	90	BW, BW, BW, BW
2A: DB Split Squat	3	8*	90	20kg, 22.5kg, 22.5kg
2B: Hammer Curl	3	10*	90	20kg, 20kg, 22.5kg
Day 2	S	R	R	Wk2
1A: 1 Arm DB Row	3	6*	75	30kg, 32.5kg, 35kg
1B: DB Inc Press	3	6*	75	27.5kg, 30kg, 32.5kg
2A: CG Bench Prss	3	6*	60	60kg, 80kg, 90kg
2B: Rack Deadlift	3	6*	60	80kg, 100kg, 100kg
Day 3	S	R	R	Wk2
1 Squat	4	4*	150	60kg, 80kg, 90kg, 100kg
2A: Chin Up	4	4*	60	BW, BW+15kg, BW+17.5kg, BW+17.5kg
2B: DB Militry Prs*	4	4*	60	20kg, 22.5kg, 22.5kg, 25kg
3 EZ Bar Curl	3	7*	90	47.5kg, 47.5kg, 47.5kg, 47.5kg
*+ 2 reps if possible
* Military Press Palms In

Diet's been ok this week, as far as junk food goes, Nandos on Wednesday night, as far as meat? Nandos and a steak on Tuesday night (Claire had left it defrosted in the fridge and Dion's a strict vegetarian, so it was left to me to eat it). Otherwise I've been pretty good, keeping relatively in line.

As of this writing I'm sitting at 18.5% BF and 95kgs, overall that's not super great (the numbers have suffered primarily due to my 4 weeks off and Canberra trip). I think it might be time to start leaning up after this program, give myself a heap of time to look good for summer (I'm going for anything below 14% BF). I want to try to get really lean this summer, try and get to a respectable bf% so next I can try and get big without getting too fat. It always sucks to get so small though :(

Breakfast: I've been having my smoothies for breakfast this week (refer to meal before shift), just to try and get more veggies and fruit in.

Morning Tea: When I get home from work I've been having vegetarian sausages (x2 with one slice of wholemeal bread) or x2 eggs (with x2 slices of wholemeal bread).
 
Meal before afternoon shift:  Smoothy- 1/2 cup of berries, 1 cup of mixed veggies, 1 banana, 1 pear/apple, 1/2 cup of walnuts/cashews, a touch of cinnamon, 750mL of water, 1 cup of yogurt, 150g cottage cheese, 3 broccoli stems, handful of cherry tomatoes, lentils, chick peas (or various other types of beans/lentils). I also forgot to note, this makes 2 shakes that I have over the course of the day, or I have the leftover one the next day.

Pre workout meal: I've been sipping an up n go about 20 mins before my training, which gives me just a little energy boost before training, as well as keeping my protein and glycogen levels primed.


Post workout shake: x2  up n go "energize"'s, 30g of protein powder. 500-700mL of water during training. 

Post workout meal: This week, as I've been eating my post workout meal at night, I had x2 "Quorn" lasagne's on Monday and Nandos chicken on Wednesday night.

Pre bed snack (sometimes): A vegetable smoothy, otherwise nothing. 

Supplements. 3-8 fish oil tabs with my afternoon smoothy, and I've started taking a multivitamin supplement once-twice a day.