Macros
This week- 1767 calories
- 180g carbs
- 129g protein
- 59g fat
Stats
Last weeks weight: 65.4 kg
Current weight: 64.7 kg
Weight loss: 700g
Weight loss: 700g
Supplements
- Quadralean Fat Burner 3 tablets 2x per day
- Creatine 5g per day mixed in pre/post workout shake
- *ProSupps Mr Hyde Pre Workout before training
- Glutamine 2 tablets post workout
- Probiotics 1x per day
- Multivitamin 1x per day
- Fish Oil/Cod Liver Oil 1x per day
*Tried this pre workout for the first time and it was VERY potent. I thought I was going to have a heart attack - not even kidding. It gave me heart palpitations, jitters and dizziness. I had to drive up town and didn't feel safe doing so. I will not be taking this again. Way too many stimulants or my liking. I will be taking a break from all pre workouts for at least the next month.
Workouts
Monday 19th Jan: Shoulders & Triceps
1. Barbell Overhead Press 4 x 8-10
2. 20-15-10-5-10-15-20
Dumbbell Overhead Press
Dumbbell Upright Row
Dumbbell Lateral Raise
3. Plate Front Raise 4 x 10
4. High Pulley Cable Row 4 x 10
5. Triceps Push Down 4 x 20, 15, 12, 10
6. Single Arm Triceps Push Down 4 x 10
15 minutes cardio: walk/jog
Tuesday 20th Jan: Legs
1. Squats 3 x 6-10
2a. Smith Machine Single Leg Lunges 3 x 8
2b. Single Leg Leg Extensions 3 x 8
3a. Stiff Leg Deadlift 3 x 10
3b. Lying Hamstring Curl 3 x 12
4. Lying Hip Thrusts 3 x 10 with 10 second hold
Wednesday 21st Jan: Rest
1. Barbell Overhead Press 4 x 8-10
2. 20-15-10-5-10-15-20
Dumbbell Overhead Press
Dumbbell Upright Row
Dumbbell Lateral Raise
3. Plate Front Raise 4 x 10
4. High Pulley Cable Row 4 x 10
5. Triceps Push Down 4 x 20, 15, 12, 10
6. Single Arm Triceps Push Down 4 x 10
15 minutes cardio: walk/jog
Tuesday 20th Jan: Legs
1. Squats 3 x 6-10
2a. Smith Machine Single Leg Lunges 3 x 8
2b. Single Leg Leg Extensions 3 x 8
3a. Stiff Leg Deadlift 3 x 10
3b. Lying Hamstring Curl 3 x 12
4. Lying Hip Thrusts 3 x 10 with 10 second hold
Wednesday 21st Jan: Rest
How am I feeling and where are the rest of my workouts?
Unfortunately the workouts completed from Wednesday to Sunday were all over the place and a real struggle. I am pretty sure I am suffering from overtraining - strength loss, fatigue, low appetite, tiredness, increased heart rate etc. I really haven't taken any time off or had any 'deload' weeks like I should have and I think it has finally caught up with me. As crappy as it is, I am going to take next week as an active rest week - no weights, just low intensity walks; as much as it pains me to do so, I need to listen to my body. My macros will be adjusted to 1600-1700 calories for the next week.
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