[adam Fellowes]

Hit the numbers again today it looks like I missed on fats but I have Kerry gold on all my veggies and olive oil in mash so I have definitely hit those numbers

[adam Fellowes]

Today push workout was going to have a rest day today but woke up with lots of energy and no signs of fatigue

Mid incline db 2 working sets
40×7 which is a life time pb for me I’ve never been able to move the 40s before but doing less volume is definitely paying off in the strength department! Then backed off and did 35×10

Flat hammer strength press 110×5 70×10 130×5

Standing Viking press 50×15 65×6 80×5 all progressed on last session

Db side lateral 15×14 then two sets tripple drop set 25-15-7.5 5-5-5

Tricep rope extension 2 sets 22×5 and then a back off 16×18

Hammer strength side raise 2sets 5×18 found this easy strength wise today so went to failure then progressed to 15×5 slow controlled reps

Finished with weighted dips 3 sets 30×5

[adam Fellowes]

Got to the numbers today feeling much better then yesterday stomach was much more open and the fibre and probiotic made it much easier on my digestion

[adam Fellowes]

Pull session today

Chin-ups 4 sets 3×8 last set added weight 5kgx5 up one rep on last session

Bar bell bent over rows 2 working sets
85×6 back off set 65×12 both up on last session

Rack pull three sets heavy set is up to 160×5

Hammer strength low row 2 sets really like the squeeze on this machine 125×6 then a back off of 90×15 went to absolute failure

Went for the lat pull down next another two hard working sets 8-10 reps

Face pull for rear delts 3 sets 5-9

Then hammer strength preacher 3 sets
And db bicep curls to finish 3 sets all to failure

Added Intra workout carbs and protein to help drive the session will be continueing this through out the 20 weeks!

[adam Fellowes]

Hey Really struggling with my digestion at the moment! Carbs especially and that includes just plain white rice they just don’t sit well In my stomach I’ve added a fibre supplement and some probiotic to try and help with this so I can start to increase my carbs. Maybe I should have drank my carbs with a carb supplement which is also somthing I’m considering to make it easier to hit my numbers

[adam Fellowes]

Today’s macros missed on my carbs today won’t make that mistake tomorrow

[adam Fellowes]

Legs today been on the split for about a week now and really pushing the leg training

Started with leg extensions 3 working sets last set max for 5 reps focusing on my quad

Next hammer strength hack squat not overly keen on this movement due to poor hip flexibility which I am working on 2 set first heavy for 5 reps up to 40kg a side then a quadruple drop set 5-5-8-12 40-35-30-20kg per side

Leg press 3 set start light 140-20 then max for 5 200kg then a double drop set 200 160 120 5-8-12

Stiff leg db deadlift 10kg-20 35kg-10 55kg-6

Laying leg curl plate loaded 30kg-5 for 3 sets really focused on the squeeze

Abductor and adductor 2×10 on each

Finished with calfs 3×10

Legs has to be my area of weakness and really something I want to bring up I think the extra frequency of this method of training will help with that as I’m used to only hitting them once per week now I’m hitting them twice and really focused on moving the weight with perfect form rather then just ego lifting the weight!