Search found 20 matches

by alanwillsurvive
Mon Dec 21, 2015 1:44 am
Forum: Health & Nutrition Programs
Topic: Nutrition Question - Can I see what you typically eat?
Replies: 182
Views: 145096

Re: Nutrition Question - Can I see what you typically eat?

Late to the party :P 6.30/7.00am - 1 Banana 2 Scoops Sun warrior protein 250ml Oat Milk. Cannot stand almond milk, don't know how some of you drink it lol 12.00/1.00pm - 100g Falafel 125g Brown Rice 50g Avocado 5.00pm/6.00pm - 100g Black Beans 200g Cherry tomatoes 125g Brown Rice 8.00pm/9.00pm - Can...
by alanwillsurvive
Sun Dec 20, 2015 10:04 pm
Forum: Online Training Journals & Blogs
Topic: AWS Journey.
Replies: 25
Views: 16416

Re: AWS Journey.

Hey all, Dropped of the last two weeks due to work and family commitments. Diet was kept on check until the last 4 days. I wouldn't say I ate unclean/bad, but I did eat a bit over my caloric intake. At the end of the first month I weighed in at 90.5kg, dropped down from 95kg so pretty happy about th...
by alanwillsurvive
Mon Dec 07, 2015 5:19 am
Forum: Online Training Journals & Blogs
Topic: AWS Journey.
Replies: 25
Views: 16416

Re: AWS Journey.

Day 20 Got home after work and crashed for a bit, planned on going to the gym a couple of hours later. Woke up so wrecked and didn't feel I had the energy for a full body session. Glad I went. All my lifts went really well. Flat DB Bench - 70kg x6 70kg x6 70kg x6 70kg x6 70kg x5 Squat - 95kg x6 95kg...
by alanwillsurvive
Sun Dec 06, 2015 3:36 am
Forum: Online Training Journals & Blogs
Topic: AWS Journey.
Replies: 25
Views: 16416

Re: AWS Journey.

Day 15 - Day Off Day 16 - Legs Squats - warm up - 60kg x 1rep set - 70kg x 12reps x 3sets Leg Curls - set - 40kg x 15reps x 2sets - 40kg x 7reps, couldn't complete 12 so dropped down to 30kg and completed the last 8reps Leg Extensions set - 50kg x 20reps x 3sets - 60kg x 20reps x 1set Calf Press set...
by alanwillsurvive
Mon Nov 30, 2015 5:49 am
Forum: Online Training Journals & Blogs
Topic: AWS Journey.
Replies: 25
Views: 16416

Re: AWS Journey.

Day 13 - 14 Off. Should have done some cardio or something to keep body active but was to occupied with life in general :) Day 15 - DB Bench Press - 50kg x3sets x15reps Incline DB Bench Press - 40kg x3sets x15reps DB Flys - 12.5kg each hand x15reps x3sets Incline Cable Flys - 2x20reps x20kg each han...
by alanwillsurvive
Mon Nov 30, 2015 5:43 am
Forum: Online Training Journals & Blogs
Topic: AWS Journey.
Replies: 25
Views: 16416

Re: AWS Journey.

Day 12
Full Body -

DB Bench Press - 60kg x 6reps x2 sets, 65kg x6 x3 sets
Squat - W/Up - 60kg x3, 80kg x1, set: 85kg x6reps x3 sets
Military Press - 40kg x8reps, 40kg x6reps, 45kg x4reps.

:D
by alanwillsurvive
Thu Nov 26, 2015 6:16 am
Forum: Online Training Journals & Blogs
Topic: AWS Journey.
Replies: 25
Views: 16416

Re: AWS Journey.

Day 10 - Off Day. Day 11 - Seated DB Press - 17.5kg each hand x 15 reps, 20kg each hand x13 reps, x9 reps, x8 reps DB Side Raises - 7kg each hand x15, x15, x15 then 10kg x10 Upright Rows - 23kg x15, x15, x15 B/Over rear delt raises - 7kg each hand x12, x12, x12 Front Raises - 10kg each hand x12, x12...
by alanwillsurvive
Tue Nov 24, 2015 6:13 am
Forum: Online Training Journals & Blogs
Topic: AWS Journey.
Replies: 25
Views: 16416

Re: AWS Journey.

Day 9 Deadlifts - 100kg x5, 110kg x5, 110kg x5, 110kg x5 DB Row - 25kg x10 x3 Lat Pulldown - 50kg x15, 45kg x15, 45kg x15 Seated Row - 30kg x25 x2 BB Curl - 20kg x12 x2 My lifts compared to the other week for this day felt incredibly weak. I think it's because I added in deadlifts on back day this t...
by alanwillsurvive
Mon Nov 23, 2015 7:22 am
Forum: Online Training Journals & Blogs
Topic: AWS Journey.
Replies: 25
Views: 16416

Re: AWS Journey.

Day 8 Squats - 60kg x3 warmup then 65kg x12 reps x 3 sets Front Squats - 40kg x12 reps x 2 sets Leg Curls - 40kg x15, 40kg x15, 40kg x6 5 second pause then 40kg x2 then 30kg x 7reps Leg Extensions - 50kg x20, 50 x20, 50 x15 pause 5 seconds then 50 x5 Calf Press - 60kg x15 x3sets The fun part of the ...
by alanwillsurvive
Sun Nov 22, 2015 3:08 am
Forum: Online Training Journals & Blogs
Topic: AWS Journey.
Replies: 25
Views: 16416

Re: AWS Journey.

Thanks JMF To be honest I've stuck to these for the last seven days and still feel awesome. I red you're advice but I chose to continue with these current macros because it's a diet/training program that I am following. I promised to stick to this diet/training layout so I'm going to see how it work...
by alanwillsurvive
Sun Nov 22, 2015 2:59 am
Forum: Online Training Journals & Blogs
Topic: AWS Journey.
Replies: 25
Views: 16416

Re: AWS Journey.

Day 7 DB Bench Press - 50kg x15, x11, x10 Incline DB - 40kg x15, x10, x8 DB Flys - 15kg each hand x15, x15, x15 Hi Cable Flys - 15kg each side x20, x20, x20, x20 Dips - Could not even get one. Well if you count a half assed dip then maybe. triceps were so fatigued. Felt crap not being able to do it....
by alanwillsurvive
Sun Nov 22, 2015 2:53 am
Forum: Online Training Journals & Blogs
Topic: AWS Journey.
Replies: 25
Views: 16416

Re: AWS Journey.

Day 5 + 6 No workouts. Day 5 was supposed to be a rest day. Day 6, gym closed earlier. Unfortunately my gym is not 24hr. Tried to get into a couple of 24hr gyms but because you need a keycard to get in at night, no chance. It's crap that some 24hr gyms require a key pass to get in, only because I co...
by alanwillsurvive
Thu Nov 19, 2015 4:41 am
Forum: Online Training Journals & Blogs
Topic: AWS Journey.
Replies: 25
Views: 16416

Re: AWS Journey.

Day 4 - Full body compound day. DB flat bench press - warm up, 50kg x 6 - set - 60kg x6, 60kg x6, 65kg x5, 65kg x6, 65kg x6. Squats - warm up, 60kg x3, 70kg x2 - set - 80kg x6, 80kg x6, 80kg x6, 90kg x3, attempted 100kg failed. Military Press - 40kg x8, 40kg x6, 40kg x5. Was unsure how my squats wer...
by alanwillsurvive
Thu Nov 19, 2015 4:35 am
Forum: Online Training Journals & Blogs
Topic: AWS Journey.
Replies: 25
Views: 16416

Re: AWS Journey.

Day 3 -

Today was supposed to be an off day according to my program.
Did some light cardio after work just to keep motivated daily.
by alanwillsurvive
Tue Nov 17, 2015 8:37 am
Forum: Online Training Journals & Blogs
Topic: AWS Journey.
Replies: 25
Views: 16416

Re: AWS Journey.

Day 2. Military Press - 40kg x10, 40kg x8, 40kg x7 Seated DB Press - 10kg x15, 15kg x15, 15kg x12, 15kg x12 DB Raises - 4x 7kg each hand x 15 Upright Rows - 20kg x15 x3 Bent over rear delts - 7kg each hand x12reps x 3 sets Front Raises - 7kg each hand x12reps x 2 sets Ate a little bit under today. D...

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