Friday 4th December:
Training - FINAL DAY of +30lb Bench Program
Macros (C/P/F) - 33/23/24/20 (alcohol)
Calories In - 3,168
Calories Out - 3,038
Cal. Balance +130 Poor
Weigh in - 81kg/179lbs (-2kg/4.4lbs)- Fantastic
Ok. I'm actually writing this at 11.45am on the day itself but I have done the final workout in the morning and have my food and beer planned out for the rest of the day so I'm prempting this entry today.
What can I say? Nice nice nice. The final day of the 30lb bench program and I loved it. My old 1 RM max was 90kg(198lb) and today I nailed 95kg(209lbs), a healthy 11lb increase. Remember I'm on a cut and the program says you should really be piling the calories in. Gasman is happy.
Oh and then there's the scale. No Bodyfat test, but definitely feel slimmer. Dropped nearly 5lbs, i'll come clean and say the last time I weighed myself was 2 weeks ago, so still 2.2lbs a week which is nice and healthy. Weigh in's will be every friday from now on!!
Tonight treat is 4 pints of ale (720 empty calories) and a small (9") takeaway pizza (1200calories). But I have factored these in and i will only be about 150 calories in excess today which is acceptable. After the hard effort but in this week I need a respite! Rest day tomorrow and then it begins again on Sunday. Next update will be then. Take it easy guys thanks for following along.
Todays Food - Please see attached Screenshot
Bench Press - Warmup 1 - 20kg x 15 reps
- Warmup 2 - 40kg x 8 reps
- Warmup 3 - 60kg x 6 reps
- Set 1 - !PR*95kg x 1 reps*PR!
- Set 2 - 90kg x 2 reps
Notes - Oh thank goodness. A bench program that finally worked for me.. I'm so happy lol! Right I am gonna enjoy my beers tonight!
Skull Crushers - No Warmup
- Set 1 - 43kg x 8
- Set 2 - 43kg x 8
Notes - Getting good at these now. Try to keep elbows in proper position and not flare out. I use the EZ bar as it works my hand position better, straight bar hurts my wrists.
Triceps Pushdown - No Warmup
- Set 1 - 36.5kg x 8 (failed on 8).
Notes - Triceps Tired and ended in failure.
Lat Pulldown (Curl Grip) - Warmup 1 - 10 x 31.5kg
- Set 1 - 10 x 76.5kg
- Set 2 - 10 x 76.5kg
Notes - All good. I think I'll keep doing this excercise on my next plan.
Bicep Bar Curls - Set 1 - 40kg x 10
- Set 2 - 40kg x 10
Notes - Sorry guys had to be a bicep whore and do a couple of cheeky sets.
Right that's that done. Now I need a new workout plan for my weight lifting. I was looking at 5x5 modifying it to do 3x5 for squats as my legs take constant hammer from Running and Thai boxing.
Any advice for a new weight training plan?
- Maintain muscle
- Increase strength if possible
- Cut bodyfat
- Weight Train Monday/Wednesday/Friday only
- Train for no more than 60 minutes per session for weights.
- Allow legs to recover for other activities.
- Running on Low Calories (deficit between 500-700 average).
I am open to any proven training schedule, or hearing from anyone who has a good suggestion.
Take it easy guys, train hard and enjoy your weekend!