Back on track

Casshern88

Hey. My main goal with this log is to keep my self motivated to keep training and eating right, ive been finding lately ive been slipping off the band wagon a bit eating a few too many sugary snacks and missing training sessions here and there.

Been lifting weights for bout 3 years semi seiously.
Not interested in getting huge just functional strenght.
Been doing Muay Thai on and off for just under 2 years.

Main goals:

• maintain body weight at around 70kg lean
• Cut out crap food from diet stop random snacking on processed sugary crap
• Eat 5-6 meals a day.
• Be ready for mini triathlon next January (long way off I know, but swim is some thing I need to work on really.)
• Increase my general cardio vascular fitness as much as possible.

Vitals:

Age: 19
Height: 6'1
BF: around 10%
weight: 75kg

Max bench: 80Kg
max squat: 100Kg
Max deadlift: - unfortunately only a smith machine in current gym no Olympic bars, don’t fancy doing deadlifts with smith machine...

All maxs done on smith machine which i really hate squatting in , just feels akward.


Currently do 2 resistance sessions a week.
Do thai either 4 or 5 times a week.
mabey swim once a week aslo depending.


Didn’t do anything today, was meant to go to thai but was too tired. ran 12k yesterday.Also had a slight knot in my right quad today, that’ll teach me not to warm up properly *sigh* . went to sauna/ steamroom for a while today and that seems to have loosened it out should be fine for tomoro.

SUNGOD

hi casshern best of luck with your log hope you get what you want from it

Casshern88

AM session - Gym this morning was bit of a arse about really went in without a plan. i should know better but I’m kind of between programs so haven’t settled into anything new yet.meh ill sort somthing out before next session

Pull Ups 5 5 4 4 (b.w.)

DB deadlifts 12kg*8
16kg*8
20kg*8*3

Squat 20KG*8
35kg*8
50kg*8
70kg*8

Squats felt very uncomfortable in smith m. think im going to use alternative excercises from now on.

Bench P 20kg * 8
40kg*8
50*8
60*8
70*6

Plank 1min
Side plank 30 sec each side
Plank 1 min (again)

V sits B.W.*20

Cool down + stretch

Pm session - Thai was good session.


Food:

10.15Am porridge,bannana

11.30AM pwo shank after gym

12.15 tuna and peppers sandwich on brown bread 1 low fat yogurt

2.30pm 6 inch sub chicken peppers sweet corn onion and olives

3.45pm brown scone with jam

6.00pm fillet of cod , 2 steamed carrots and portion of steamed broccoli

9.10pm PWO shake

9.45Pm bowl of bran flakes

Casshern88

Food intake today:

11:00 porridge

12:00 apple

2:00 Cod and steamed veg

3:00 bannana kewi

6:00 mince and veg in a stew

7:00 thai training


9:00: pwo shake

9:30 1 slice Brown bread apple



Only training done today was 2 hours of thai, easy neuf session.

any comment on diet aprieciated. do people think im eating not enoufh too much of something or anything i should eat that i am not.

Casshern88

Went to Body Pump class in the gym today, been doing the classes once a week now for a while, I find they help endurance a lot. Was pretty hard today up’t the weight on most exercises. Nearly died during squat track 22kg on bar doest seem like much but when you’re squatting for about 4 minutes continuously to different tempos your quads and glutes know all about it.

Also walked home from gym 1k.

Pretty much sat on my ass for rest of day.

Food:

11:00: benefit cereal (ran out of porridge)

1:00: Banana

1:10: workout

2:00: PWO shake

2:10 Stir fried chicken with veg

4:00: 1 box raisins (42.5g)

5:25: grilled salmon cutlet with steamed carrots and broccoli and brazil nuts.

prob just have 2 yougerts and some fruit around 8 or a sambo.....