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alanwillsurvive's Achievements


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  1. Late to the party 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 be later - 100g Red Split Lentils 100g Falafel 50g Spinach Leaves 130g Tomatoes Last meal - 2 Scoops sun warrior shake 100g Strawberries Totals: Pro: 151.4g, Fat: 24.4g, Carbs: 207.2g, Calcium: 445mg, Fiber: 34.4, Calories: 1988
  2. 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 that. Now with xmas on the way and have some time off, I'm back to it.
  3. 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 x6 95kg x4 95kg x2 Deadlifts - 100kg x5 110kg x5 120kg x4 I felt I could have gone 130 but back starter to curve a bit so left it for next week
  4. 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 - 100kg x 12reps x 4sets Day 17 - Day off Day 18 - Back/Biceps Did not record this workout - forgot my notepad, should have lodged on my iphone but it completely slipped my mind. Day 19 - Day off Day 20 - Shoulders Military Press - 40kg x10reps x 1set 45kg x7reps x 1set 45kg x6reps x 1set Seated DB Shoulder Press - 40kg x 13reps 40kg x 10reps 45kg x 8reps Standing DB Side Raises - 7kg each hand x 15reps x 2sets 10kg each hand x 15reps x 1set 10kg each hand x 10reps, couldn't complete so dropped to 7kg each hand, completed last 5reps Upright Row - 25kg x 15reps 25kg x 10reps 25kg x 10reps To be honest this week has been a crappy week so far. Not life wise just workout. Diet is still on track. I felt really tired and honestly could not be bothered on some days. I let some bs embarrassment idea into my thoughts and felt uncomfortable with being a bit out of shape and really didn't want to be at the gym anymore. Stupid really haha. I think I'm just tired from work and the extreme heat here in Australia at the moment and let the miniscule crap bother me. Felt like dropping the diet for a day but did not Next week is a new week and will weigh my self at the start of it to see if I'm losing anything. Guess I'll keep on trucking!
  5. 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 hand, 2x20reps x15kg each hand Cable Rope Pulldowns - 40kg x8reps superset with 20kg x 12reps x 3 sets At the end of this weeks cycle I'm going to start adding all the cardio and HIIT workouts I was supposed to do from the start of this journal. I'll weigh myself at the end and decide if needed. Started to really feel drained lately before workouts but I think it just to do with Summer starting over here and having to drink x10 bottles of water a day haha
  6. 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.
  7. 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, x12, x12 Shoulder Press machine - 100 reps at 27kg Did not do Military press today as I am doing it tomorrow for the full body Bench, Squat, M/Press workout.
  8. 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 time. My program suggested having it done on Leg day, but I knew I would get better lifts in having it on back day.
  9. 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 gym I attend is that it is three flights of stairs high. Walking up them is a pain, walking down them after a leg session is murder Felt reasonably ok today, felt a bit exhausted before I started but managed to push through it. According to the program I'm following, it's got deadlifts on this day also. From previous workouts I always throw them in on back day. On to day 9
  10. 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 works out. It's supposed to be for four weeks, so we'll see how it goes. Foods - Bananas Falafel Black Beans Brown Rice Oat Milk Oats Spinach Leaves Tomatoes Red Split Lentils Avocado Sun warrior protein Sugar Free RedBull Totals - Protein: 112.8g, Fats: 33.6g, Carbs: 273.4g, Fiber: 40.7g and Calories: 2096.5
  11. 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. Cable rope pulldowns - 40kg x8 superset with 20kg x12, 50kg x8 superset with 30kg x12, 50kg x8 superset with 30kg x12, 50kg x7 superset with 30kg x12, 50kg x6 superset with 30kg x12 DB Overhead extension - 15kg x10, x12, x13 Well triceps were absolutely weak today. Gotta work on those fellas
  12. 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 couldn't get in to any for a one off session, but for safety it's great lol. Diet still on track, feeling quite well
  13. 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 were going to go as during the week of testing my maxes I was extremely sore for the following few days. It actually turned out alright. Four days into eating the exact same thing and tracking everything and I feel good. Felt really good going into the gym today.
  14. 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.
  15. 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. Didn't really stop to eat throughout the day so had to cram it all in towards the later part of the day. On to day 3
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