Four weeks of fury! 6-Mdrol log

[MattJS]

Thanks man!

Day 17!

Legs and back;

Squats, three sets 5reps@225 5reps@270 5reps@310
Frankenstein squats, five sets 5reps@35 10reps@60 10reps@85 12reps@85 10reps@85
Leg press calf-raise, two sets 20reps@440 20reps@550
Reverse flyes, three sets 12reps@30 12reps@35 10reps@35
Lat pulldowns, three sets 10reps@120 10reps@130 8reps@140
Pullups, two sets to failure

Another good workout, still seeing nice gains

Diet;

9am 60g oats cooked in semi skimmed milk, whey shake, one banana and green tea

11.30am 3 eggs and 100g trimmed bacon in a wholewheat pitta with brown sauce

12.45pm 2 bananas

1.30-2.30pm workout, post workout shake 25g whey 75g dextrose

5pm 75g glucose jellies 25g whey shake

5.30pm 150g dry weight wholewheat pasta with one can of tuna and a large handful of spinach

8pm 1 large chicken breast 50g trimmed bacon broccoli and one potato

9.30pm 500ml energy drink (between two periods of 30mins cycling)

11pm 3 eggs in a wholewheat pitta with red sauce

12pm 300g low fat cottage cheese with 30g ground flaxseed and three teaspoons cod liver oil

Looking forward to tomorrow's workout...

 

[MattJS]

Day 18!

Chest and triceps;

Weighted dips @10lb 10x10 60 secs rest, dropped to seven reps on set 6, same for 7,8,9 then six for 10, felt this went well

Tricep pushdowns @110 10x10 60 secs rest, made all my reps, had to push hard, good weight for me

Diet;

8am 60g oats cooked in semi skimmed milk, one banana, whey shake and green tea

11am 1 large bowl of beef stew

1pm 3 eggs in a wholewheat pitta with brown sauce

3pm 2 bananas

5pm Workout, post workout shake 25g whey 75g dextrose

7.30pm 500ml semi skimmed milk

8.30pm 1 large chicken breast 2 potatoes

9.30pm 1 large chicken breast in a wholewheat pitta with spinach and garlic and herb dressing

10pm 2x500ml beers (becks vier, my buddy just got home from a year away in Oz)

11pm 300g low fat cottage cheese and three teaspoons cod liver oil

 

[Andreas Munzer]

love weighted dips nutting like throwing serious weight on and dipping super low.people look at me like I'm crazy but I love it

 

[Jbranken]

Yes mate I get a deal on 5kg each week lol, I just keep a lot of sauces that I like about eg if I have it with pasta I'll use bolognese sauce, with brown rice I keep a few different Indian sauces, sweet chilli for Pitta's or potatoes then garlic and herb for salads or Pitta's, but it does help to have tuna, whey protein and eggs there as staples as well so I never have to eat a similar meal three times in a row.... My girlfriend does get sick of it though, so every few weeks we get a bunch of different meat instead.. Seems to help

I definitely try to keep things changing. These are some great ideas though. Salsa and low fat sour cream on my chicken and rice is a favorite of mine

 

[MattJS]

love weighted dips nutting like throwing serious weight on and dipping super low.people look at me like I'm crazy but I love it

lol dips seem to give me a better contraction in the pecs than anything else, I like to take a good 6secs over my first rep to get everything compressed, one of my favorite exercises....


Jbranken, I like the salsa idea, its always good to have condiments handy with very little fat in them, makes keeping track of the diet a lot easier...

Day 19!

Deadlifts, 2 sets, 5reps@300, 5reps@450 very happy with this, coming close to PR numbers (which I hit on test/tren) at 5 reps here, after just three weeks back to deadlifting....

Diet;

8am 60g oats cooked in semi skimmed milk, 1 banana, whey shake and green tea

11am 3 eggs in a wholewheat pitta with brown sauce and green tea

1.30pm 2 bananas, whey shake

4.30pm 2 eggs in a wholewheat pitta with red sauce

6-6.10pm workout, post workout shake 25g whey 75g dextrose

7.30pm 1 large chicken breast 1 potato

9pm 2 eggs in a wholewheat pitta with red sauce

10pm 50g chocolate

11pm 300g low fat cottage cheese three teaspoons cod liver oil

Well, I'm leaning out a bit more, I can see a glimmer of the result I'm looking for, also have to say I was surprised at todays performance given the calorie deficit....

 

[MattJS]

Day 20!

Took today as an extra rest day, couldn't make it to the gym anyway...

Diet;

9am 60g oats in water, one banana and whey shake

12pm 3 eggs in a wholewheat pitta with brown sauce

3pm tuna and cheese in a wholewheat pitta and one orange

6pm ribeye steak with onions potatos peas and mushrooms

9pm one large chicken breast with potatoes

11pm 300g cottage cheese

Weighed in at 178lbs this morning, heavy weight loss from last week, definitely trimming down nicely..

 

[MattJS]

Day 21!

Rest day

9am 60g oats cooked in water, 50g whey protein

12pm chicken and spinach in a wholewheat pitta with garlic and herb dressing

3.30pm chicken and spinach in a wholewheat pitta with garlic and herb dressing

6pm chicken and spinach in a wholewheat pitta with garlic and herb dressing (I was looking after my boy at his mums house, so just made up three of these to take with me)

9.30pm chicken, tuna and two boiled eggs with spinach and garlic and herb dressing

11.30pm 300g low fat cottage cheese three teaspoons cod liver oil


I knew I would be very inactive today, I decided to cut the calories way down while keeping protein high to help sharpen up a bit...

 

[nickb86]

Yeh dips make a regular feature with me too bro, nice to see you having some results bro im sure you'll continue to trim up nicely

 

[RickRock13]

Nice work man, and glad to see you have this diet on lockdown. That's exactly where it's at for recomp

 

[xxxaer0]

Nice progress and impressive diet log! Good luck getting to that 6% bf