[Paul]

I would probably cruise until gyms re open then ramp things back up

_________________________________________

mhunter

That’s what I was thinking at first as thought gyms where going to be shut about 1 month but looks like it’s going to be atleast 3 months

[Paul]

27.06.2019
Legs 2

Biceps to start:
EZ-Bar preacher curl 2×8-12 and 1×12-15
40×12, 40×10, 30×15
Seated machine curl 1×8-12, 1×12-15
12.5×10, 10×13

Lying leg curl: 8-10 & 10-12
14×10, 12×13
Hack (reverse banded): 5-7 & 8-10
60/sidex8, 60/sidex8
Pendulum Squat: 8-10 & 10-12
80×7, 60×10
Vertical single leg press: RP 10-12
80×10-6-4
Kneeling ham curl: 2×12-15
15/side x 15, 15/sidex13
GHR 2×12-15
BWx8, BWx6
Adductors: 2×12-15
2offstack x15, 2offstackx
Seated Calf raise: 2×12-15 1×15-20
Tibilais Raise 3×15-20

[Paul]

Current training day diet is below:
M1: 50g Whey, 100g Oats, 100g blueberries
INTRA:
20g EAA
60g Maltodextrin
5g Creatine
Electrolytes
M2: 130g Chicken, 2 bagels, 50g jam
M3: 130g Chicken, 300g Basmatti Rice, 1 banana, green beans
M4: 50g Whey, 130g Oats
M5: 200g 5% beef mince(raw wt), 250g basmati rice, green beans
M6: 50g Whey, 80g Oats
M7:2 Large Eggs, 75g Chicken, 1 English muffin
I am currently maintaining my bodyweight around 96-97kg I am hoping to get bloods done end of this month and then start a cycle and start increasing food again.

[Paul]

Hi Corinne,

thanks for the reply yes I have a training day diet and rest day diet where meals move around depending when I train as I work different shifts and hours but at the moment it is as follows:

TRAINING DAY DIET:
M1 40P 66C
INTRA 60C
M2 40P 114C
M3 40P 110C
M4 40P 86C
M5 40P 77C
M6 40P 53C
M7 40P 30C

TOTAL: P280 C600 F0

M1: 40P 50C 7F M2: 40P 50C 7F
M3: 40P 50C 10F
M4: 40P 50C 10F
M5: 40P 30C 10F
M6: 40P 30C 10F

TOTAL: P240 C260 F54

I have tried doing just protein and fat meals before but I am just too hungry and as I have quite an active job it is hard to function. I have just calculated protein from whole protein sources and not included fats from foods just extra fats added by myself.

[Paul]

25.06.2019

Push 2
Standing Cuff laterals 3×10-15
1×15, 2×8, 1×15
High incline smith press 6-9 & 8-12
45/sidex6, 35/sidex9
DB incline press 6-9 & 8-12
40×7, 30×12
Dips (weighted) 6-9 & 9-12
30×9, 20×10
Pec dec 2×12-15
77×13, 65×17
Machine lateral 2×8-12 & 1×15-20
7.5×12, 7.5×9, 5×10-3-2
EZ-bar front Raise 2×15-20
15×17, 15×14
SA Tricep ext 2×8-12 & 1×15-20
3×8, 2×12, 1×16
Leg raises 4×20

[Paul]

23.06.2019

Pull 2
Medium grip lat pull 6-9 & 8-10
14×9, 12×10
Snatch grip Romanian deadlift 5-7 & 8-10
140×8, 120×10
HS upper back row 8-10 & 10-12
50/sidex11, 40/sidex12
Assisted neutral pull ups 8-10 & 10-12
BWx10, BWx8
SA machine row 8-10 & 10-12
50/sidex8, 40/sidex13
Smith Shrugs 8-10 & 10-12
50/sidex11, 40/sidex15
Reverse pec dec 3×15-20
47×20, 47×18, 47×13
Cable concentration curl 3×12-15
2×15, 2×15, 2×15
Seated calf raise 2 x 10-12 & 1 x 15-20
60×12, 60×12, 40×20
SS Tibilais 3×20
10×21, 10×16, 10×13

[Paul]

22.06.19
Bodyweight: 95.2kg
Legs 1
Biceps :
DB preacher curl 2×8-12 and 1×12-15
20×10, 20×10, 15×15
Straight bar cable curl 1×8-12 and 1×12-15
6×12, 4×17

Kneeling ham curl 1×8-10 & 1×10-12
26.25/sidex10, 21.25×12
Safety bar squat 1×5-7 & 8-10
51.25/sidex7, 41.25/sidex10
Leg Press (+1 green band) 1×8-10 & 1×10-12
200×10, 160×14
Leg extension: RP 10-12
40×12-6-5
Lying ham curl: 2×12-15
10×16, 10×15
BB Hip thrust 1×8-12 & 1×12-15
80×12, 60×15
Adductor 2×12-15
Stackx15, 2 off stack x14
Toe calf press 2×8-10 1×12-15
140×12, 140×11, 120×15

[Paul]

20.06.2019

Push 1
Incline smith press 6-9 & 8-12
45/sidex8, 35/sidex12
Flat dumbell press 6-9 & 8-12
40×6, 32.5×10
HS shoulder press 6-9 & 8-12
35/sidex7, 25/sidex12
Tricep dips (weighted) 6-9 & 8-12
20×12, 20×10
Seated cable flyes 2×12-15
2×15, 2×13
Seated machine lateral raise 2×8-12 & 1×15-20
6.25×13, 10×7, 5×14
Cable front Raise 2×15-20
2×20, 2×15
Rope tricep ext 2×10-12 1×12-15
7×10, 6x11x 4×15
Rope crunch 4×20
5×20, 5×20, 5×20, 5×20