L33SH

10/10/15 Squat 20kg x 10 40kg x 5 60kg x 5 65kg x 5 70kg x 5 75kg x 3 80kg x 0 60kg x 30 60kg x 15 60kg x 10 Pull-Up 8 4 4 Captain's Chair 25 15 15 15 10 Lat Pulldown 40kg x 10 40kg x 10 40kg x 10 40kg x 10

Thanks Birdies

08/10/15 Bench Press 30kg x 10 40kg x 5 50kg x 2 63.5kg x 1 60kg x 2 55kg x 5 50kg x 9 50kg x 6 45kg x 9 40kg x 10 Bicep Curl 15kg x 10 20kg x 10 25kg x 8 27.5kg x 5 22.5kg x 10 20kg x 10 20kg x 8

05/10/15 Squat 20kg x 10 40kg x 5 60kg x 5 65kg x 5 70kg x 5 75kg x 3 80kg x 1 65kg x 12 65kg x 10 60kg x 10 Pull-Up 7 6 6 Captain's Chair 30 20 15 15 10

30/09/15 Bench Press 30kg x 10 40kg x 5 50kg x 2 63kg x 1 60kg x 2 55kg x 5 50kg x 9 50kg x 7 45kg x 10 40kg x 11 Deadlift 40kg x 10 60kg x 10 80kg x 5 80kg x 5

ha yeah got my 6s today too

we aren't going

Thank you Nothing in particular. I give every training session 110%; however I'm probably able to focus more on my training this week due to no work stress, which helps with my back injury as I don't have to be standing up all day. My partner in crime was having a good session which always spurs me on. I had to beat his last set of squats at 18 reps, so I did 20 [emoji14] Some days I feel stronger than others, which can be attributed to so many variables: food/calories/carb and protein intake, sleep, hydration, hormones, menstrual cycle, gym recovery, mood, back injury, stress and energy levels. I never really know what it is. I try to keep as many variables as constant as possible, but some are out of my control.

Pretty good session tonight!

28/09/15 Squat 20kg x 10 40kg x 5 60kg x 5 65kg x 10 70kg x 5 75kg x 3 80kg x 1 65kg x 10 65kg x 10 60kg x 20 Pull-Up 7 6 5 Captain's Chair 25 20 15 15 10

Protein powder i use is bulk nutrients

It's the protein content that I love in chobani

Yeah true, I live on Chobani yoghurt, here's the nutrition info: Not too bad imo?

Okay I'll try that

I don't know what my body fat % is only my weight and measurements

I don't understand that?

Goal is to lose 4kg by the end of December

I dunno I don't count calories, I only count carb and protein intake. I'm not really sure what else I can cut out though

Yeah I've cut out all junk food/chocolate. Cut down on alcohol to 1-2 glasses of wine a week. Cut out butter/margarine. I'm now cutting out coffee. Gone from 5 a week to one. Trying to drink 2L water a day. I'm having three low carb days a week, as I'm doing Hypoxi at the moment too.This is an example of my daily diet atm.When I first wake up: ehp labs oxyshred with 300ml water Breakfast:1/2 cup oats, 1/2 cup Chobani fat free Greek yogurt, 1/2 cup water, 1 scoop WPI all mixed together Snack: banana, 600ml water Lunch: Low carb day: poached eggs, spinach, haloumi Normal carb day: museli and Chobani fat free Greek yoghurt After lunch: 2 scoops WPI protein shake Afternoon: 600ml water Before gym: eggs on toast (no butter/margarine) water Dinner: usually stir fry veg/quinoa/tofu/chickpeas/broccoli/spinach BCAA drink with 600ml water Maybe I'm still eating too much?

Since August 1st

Not really losing any weight actually the heaviest I've been tonight. Dunno wtf is going on

25/09/15 Bench Press 30kg x 10 40kg x 5 50kg x 2 63kg x 1 60kg x 1 55kg x 4 50kg x 8 50kg x 7 45kg x 11 40kg x 13

23/09/15 Squat 20kg x 10 40kg x 5 60kg x 3 65kg x 7 70kg x 7 75kg x 2 70kg x 6 65kg x 10 65kg x 10 60kg x 10 Pull-Up 5 5 5 Lat Pulldown 40kg x 10 45kg x 10 50kg x 5 55kg x 5 60kg x 2 Captain's Chair 10 10 10 10 10 10 20

21/09/15 Bench Press 30kg x 10 40kg x 5 50kg x 2 62.5kg x 1 60kg x 2 55kg x 5 50kg x 10 50kg x 8 45kg x 11 40kg x 9 (Close Grip) Deadlift 40kg x 10 60kg x 10 80kg x 5 80kg x 5 Bicep Curl 15kg x 10 20kg x 10 25kg x 9 25kg x 7 22.5kg x 10 20kg x 10

18/09/15 Squat 20kg x 10 40kg x 5 60kg x 2 65kg x 6 67.5kg x 5 70kg x 6 70kg x 6 65kg x 10 65kg x 10 60kg x 15 Pull-Up 7 5