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#Post#: 79--------------------------------------------------
In pursuit of Peach Perfection
DIR By: RangeUK
Date: January 27, 2020, 3:45 pm
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Weighing in at 72kg
7% body fat and 13/24 muscle score (slim muscular) on Boditrax
Aim is to put on muscle and move towards very muscular
Monday 27th Jan Leg day
Warm up - Skipping / TRX / assault bike 5 min HIIT
Squat 5/6/8 first time with the SBD knee joint supports
3 120kg (was going for 5)
5 110kg
8 100kg (this was easy - girl in gym who uses same ones said at
high reps they are OP but not so much on the top end)
Romanian deadlifts 85kg 3x10
Seated Calf raises (plates only) 50kg 3x15
Kettlebell Lunges 10/8/6 16kg
Bench press 1 rep 100kg (bro was in gym so wanted a spot, rude
not to squeeze a rep out)
7:00am - Bulletproof coffee
Gluten free porridge, chia / flax seeds / cinamon / blueberries
2:00pm - chicken, avocado, pasta, spinach, hummus, pepper,
cucumber, mango
8:00pm - Fillet Salmon, boiled white rice, brocolli, collagen
protein shake, apple and peanut butter, dark chocolate
#Post#: 81--------------------------------------------------
Re: In pursuit of Peach Perfection
DIR By: RangeUK
Date: January 28, 2020, 2:56 pm
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Tuesday 28th Jan Shoulders
Warm Up - Assault bike, TRX
Shoulder Press 5/3/1
60kg 5
70kg 2.5 (was a PB back felt a bit Ropey)
50kg 8
Weighted pull up 5/3/1
16kg kettlebell 5
3 28kg
1 28kg
Arnie press
24kg dumbbell
10/8/6
18 kg 6
Dumbbell lat raises 10kg
12/10/8/6
Abs Blast
7:30am Bulletproof coffee
Banana, chia / flax seeds, cinnamon, blueberries, cashew nuts,
cashew milk
2:00pm - chicken, avocado, pasta, spinach, hummus, pepper,
cucumber, mango
8:00pm - Tofu, egg fried rice, spring onion, cashews, ginger,
honey, soy sauce
Note - In loading phase for creatine supplement - feeling lit.
Also BCAA’s, 5-htp, ZMA, activated charcoal (this makes your
**** go dark AF)!!
Also worth noting. My OURA ring reading had 2 hours 40 minutes
of deep sleep last night! That is wayy more than my usual 1.5-2
hours.
#Post#: 84--------------------------------------------------
Re: In pursuit of Peach Perfection
DIR By: RangeUK
Date: January 31, 2020, 7:42 am
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Thursday 30th
Back and biceps
Bent over row
5 70kg
3 75kg
1 8kg
Bench
5 90kg
3 95kg
1.75 100kg v happy almost 2 clean, mate just helped at very top
Weighted chin up
5 20kg
3 30kg
1 35kg (jumped up for first one so didnt count, tried negative
but damn felt heavy!)
EZ bar preacher curls 10kg each side
10x3
Abs blast
Notes:
Played 5 a side on Weds, delays onset muscle fatigue from legs
felt a bit heavy. 2 hour 40 deep sleep Weds night tho! No meat
yesterday, had spinach / kale soup for lunch and tofu / rice for
dinner
Also going to a heavy metal concert tonight so about to undo all
of this weeks gains!! Lets go wooh
#Post#: 87--------------------------------------------------
Re: In pursuit of Peach Perfection
DIR By: RangeUK
Date: February 3, 2020, 11:18 am
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Leg Day 2nd Feb
Squats 4 120kg
2 125kg (had more in me)
1 130kg (clean af, 140kg is PB getting close)
Romanian deadlifts 3x10 80kg
Hip thrusters 3x 15 60kg
Standing Dumbell lunges 3x8 14kg
Seated Calf raises 20kg 3x10 (double pump technique, hits lower
then go from middle to upper calf)
Yoga class warm down
Notes - Cheat day Saturday - five guys, bacon burger and
milkshake, slept 9 hours Sat night (playing catch up for all the
sins I committed Friday night)
#Post#: 89--------------------------------------------------
Re: In pursuit of Peach Perfection
DIR By: RangeUK
Date: February 4, 2020, 2:40 am
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Chest Monday 3rd Feb 2020
Warm up TRX
Bench 90kg 5
95 2.5 (glad mate spotted as he pretty much curled
100kg 1
Weighted Dips
5 24 kg
3 28kg
20 Rep to fail
Dumbbell press
12/10/8/6 22kg
Tricep rope pulldown 3x15
Notes: Salmon, fish and broccoli, posting this Tuesday, 3 hours
deep sleep = well rested, gotta go B2B2B gym sessions!
#Post#: 92--------------------------------------------------
Re: In pursuit of Peach Perfection
DIR By: RangeUK
Date: February 5, 2020, 7:25 am
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Tuesday 4th Shoulders
Assault bike 20 sec rest 10 sprint x 8 reps
Trx
Military press 5 60
3 65
1 70
Weighted pull up
5 24kg
3 26.5
2 29kg
12/10/8/6 shoulder press 20kg
Arnie press Half way through each set
Barbell close grip vertical shoulder raises 3x10
Lat raises 8kg 12/10/8/6 RTF
Abs
Notes: 45 min yoga at work weds, no gym for two days, date night
Thurs - time to recover
#Post#: 96--------------------------------------------------
Re: In pursuit of Peach Perfection
DIR By: RangeUK
Date: February 9, 2020, 11:55 am
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Saturday 8th Feb Chest and Trip
Bench90kg 5 (felt heavier than normal)
95kg 3
100kg 1
Dips28kg 5
32 3
36 1
12/10/8/6 RTF 8
Db 24kg
Cable fly 3x 15
Tricep pulldown 3x 15
Post workout Swim
#Post#: 97--------------------------------------------------
Re: In pursuit of Peach Perfection
DIR By: RangeUK
Date: February 9, 2020, 11:59 am
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Sunday 9th Feb Legs
Trx warm up class 30 min
Squat 120kg 3 (week 2 so this is the 3/3/3+ reckon I could have
squeezed that third out - still to say I was plateauing at 100 a
month or so ago, serious gains)
125kg 2
125kg 2
Hip thruster 5 x 15 60kg
Laying down Leg curls
5 x 10 x 15kg
Seated calf raises
5x15
Post workout yoga class. Rest day tomorrow. Back Tuesday.
Football Weds.
#Post#: 104--------------------------------------------------
Re: In pursuit of Peach Perfection
DIR By: RangeUK
Date: February 13, 2020, 3:05 am
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Shoulders 11 feb 2020
Trx shoulder warm up, assault bike
Muscle ups 2.5 (highlight of my day, I went to toilet and caught
a girl taking a selfie while waiting haha)
Shoulder press 62.5 3
65 x 3
65 x 5
Pull ups 5 x 10
Lat raises 5 x 15 8kg
Notes: morning glory (crazy dream about watching a car fly off a
mountain then a girl sitting on my lap), collagen protein post
workout. Weds - footy / yoga Thurs - date night) ;)
#Post#: 110--------------------------------------------------
Re: In pursuit of Peach Perfection
DIR By: RangeUK
Date: February 16, 2020, 3:03 pm
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Friday 14th leg day
Squat
5 100kg
3 120kg
1+ 125kg
Leg press 130kg
5 x 15
Laying down leg curls 3x10 15kg each side
Seated calf raises 5x15 25kg each side
Note: lack of sleep and alcohol night before (all thrown out of
whack meh)
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