It was probably just the wind

It’s great that my body clock lets me wake up early, regardless of my traps feelin da payne today. Lower body workout and abs go!

WOOORKOUUUT!

10x50kg Seated Leg Press - At this point, someone told me to alter the angle a bit lower on the seat. I’m glad they did.
5x130kg Fuck me, the initial push was hard as hell. Just a tiny alteration made my glutes fully included.
5x130kg
5x130kg
4x110kg - Legs were burning by this point

10x15kg Seated Calf Raises
10x17.5kg
10x20kg
10x22.5kg

At this point, I’m supposed to go and deadlift my body weight and feel mighty. My back was feeling funky and without a belt I wasn’t confident I’d do anything other than injure myself.

ABS

12x18kg Dumbbell Bench Press on an Exercise Ball - Just wanted a bit of a warm up really. Never done them before, felt good on my triceps though.
12x18kg
12x18kg

10 x Exercise Ball Pull in
10 x
10 x

20x9kg Russian Twist with Dumbbell
20x9kg
20x9kg
20x9kg

Can’t find the name for this, but essentially is was keeping my body up with my legs moving in a semi-circle over an object.

20x
20x
20x
20x.

Will add calories later, my Dad made me some leftovers and I’ve no idea how to calculate that haha.

Today I found out I got a new job, brimming with excitement. However, last week I was a lazy shit and got next to nothing done. SO! Went to the gym and it was packed for what time it was. Well annoying. The Smith machine was free though, and it’d been a while since I’ve done any shoulder presses. Plus with my right shoulder feeling weak as hell, it wouldn’t hurt to strengthen the poor fella.

Food

Calories; 2540
Carbs; 336
Fat; 62 (need to improve this by about another 40 haha, no idea how)
Protein; 159 (This needs to lower a bit, not sure)

Workooout!

10x10kg Smith Machine Shoulder Presses (Warmup)
5x30kg
5x35kg
5x40kg (my previous best)
3x45kg
2x50kg So fucking chuffed with this.

7(each arm)x7kg Front Dumbell Raise
7x8kg
7x9kg

10x20kg Barbell Bent Over Row
5x40kg
5x40kg
5x40kg - Changed grip here to underhand. Felt a mile easier on the lower back.
5x40kg
5x40kg

10x25kg Standing Cable Curl
10x30kg
10x40kg
10x50kg

Also have band practice tonight, about 100minutes of drumming. Lovely.

Feel really good today, still worried about my right shoulder though. Think it’ll need looking at despite the gains today. Did a weigh in as well, 66.6kg/146.8lbs. Slowly getting heavier.

Just signed up for one, seems pretty jazzy and free too.

Your Suggested Fitness and Nutrition Goals

Congratulations! Your personalized diet and fitness profile is now complete. Based on your answers, here are your suggested nutrition and fitness goals.

Nutritional goals Target Net Calories Consumed* / Day 3,010 Calories /
Carbs / Day 414 g
Fat / Day 100 g
Protein / Day 113 g

*Net calories consumed = total calories consumed - exercise calories burned. So the more you exercise, the more you can eat!

Fitness goals Target Calories Burned / Week 1,260 Calories / WeekWorkouts / Weekends4 workoutsMinutes / Workout60 minutes

If you follow this plan…

Your projected weigh gain is: 1.0 lbs/week

You should gain 5.0 lbs. by May 22

No idea if I’ll be able to reach this what with starting a new job and being busy with other things. It’s so easy to lose weight for me it’s ridiculous.

This happened yesterday, but got a bit too busy to post it hah. It was lower-half of the ole body time. I love doing deadlifts and wish to god my gym had a squat rack. I just straight up refuse to do squats on a Smith machine. Anyway;

Warmup 10x20kg Deadlifts
3x60kg
3x60kg
3x60kg Started to lose my form at this point, lowered weight.
3x50kg
3x50kg

Warmup 10x50kg Sitting Leg-Press
5x140kg
5x140kg
5x140kg
5x140kg
5x140kg I’ll always find this machine easy to do. Could have increased weight but didn’t want to over do it.

8x25kg (I’m assuming, not sure on the starting resistance, weights only) Calf Raises
8x25kg
8x25kg

And that’s that.

Good lord do I feel better after it. 3 minute breaks between sets, 90 seconds for the arms.

Warm-up 10x20kg Bent over Row w/Barbell
5x40kg/88lbs
5x40kg
5x40kg
5x40kg
5x40kg

Warm-up 10x20kg Bench Press
5x50kg/110lbs
5x50kg
5x50kg
5x50kg - By this point my right side was feeling it, felt like dropping the weight.
9x40kg/88lbs - Stoked I got to that point, gunna feel it in the morning haha.

7x6kg/13lbs Tricep extensions (behind the back, no idea wtf you call em)
7x6kg
7x6kg

7x20kg/44lbs EZ-bar curls
7x20kg
7x20kg - these felt particularly easy, never been confident with biceps as I’ve only just started to recently do arm sessions. But felt good none the less.

Took a proper reading of my weight too, 65.9kg/143lbs which is about 10st 3. Less than I thought.

Hello, I’m Anthony, or Feeth on Tumblragh.

So, this will be the start of me PROPERLY working out. I’ve had an on-off relationship with the gym, running and rock climbing the past 2 years and I’ve decided it’s time to focus, record results and progress and get sexy as shit.

My work outs are based around the 5x5 strength training doing most compound moves. Doing 80% of my one rep max. For isolations I go 3x7 and super set it with the opposing muscle group. I also like to throw in some drop sets for the last to really push and get a good burn if I’m hitting a plateux. Abs training is varied, doing odd days.

Currently I haven’t been training for three weeks. Fuck that, getting back on it.

So, today is Tuesday, 10th April. I’m off to the gym.