Please Scroll Down to See Forums Below Andreas Munzer
Banned
lovin the detail and great lifts hope you hit some pr's!!
Four weeks of fury! 6-Mdrol log
- Thread starter MattJS
- Start date
MattJS
New member
Cheers fellas!
Day 22!
Chest and triceps;
Decline bench press, three sets 9reps@225 8reps@225 3reps@270
Incline flyes, two sets 10reps@25 8reps@45
Weighted dips, three sets 10reps@45 8reps@60 3reps@60
Cable cross, two sets 10reps@60 10reps@80
Bent over cable flyes, three sets 10reps@130 10reps@140 10reps@150
Supersetted supine and prone grip tricep pushdowns 3 sets
Diet;
8am 60g oats cooked in water, whey shake and green tea
11am 3 eggs in a wholewheat pitta with brown sauce
12pm one banana
1.30-2.30pm workout, post workout shake with 25g whey 75g dextrose
4.30pm 50g dry weight wholewheat pasta with 1 large chicken breast and 1/2 head broccoli
7.30pm 1 large chicken breast, 1/2 head broccoli sweetcorn and one small potato
10pm 2 eggs in a wholewheat pitta with red sauce
11pm 300g low fat cottage cheese, three teaspoons cod liver oil
Still making some good progress with my workout, been very active today and diet went well...
Day 22!
Chest and triceps;
Decline bench press, three sets 9reps@225 8reps@225 3reps@270
Incline flyes, two sets 10reps@25 8reps@45
Weighted dips, three sets 10reps@45 8reps@60 3reps@60
Cable cross, two sets 10reps@60 10reps@80
Bent over cable flyes, three sets 10reps@130 10reps@140 10reps@150
Supersetted supine and prone grip tricep pushdowns 3 sets
Diet;
8am 60g oats cooked in water, whey shake and green tea
11am 3 eggs in a wholewheat pitta with brown sauce
12pm one banana
1.30-2.30pm workout, post workout shake with 25g whey 75g dextrose
4.30pm 50g dry weight wholewheat pasta with 1 large chicken breast and 1/2 head broccoli
7.30pm 1 large chicken breast, 1/2 head broccoli sweetcorn and one small potato
10pm 2 eggs in a wholewheat pitta with red sauce
11pm 300g low fat cottage cheese, three teaspoons cod liver oil
Still making some good progress with my workout, been very active today and diet went well...
great log bro... keep up the good work!
MattJS
New member
Thanks mate!
Day 23!
Shoulders and biceps;
Overhead press, 10x10 60 secs rest @95, dropped to six on fifth set, got six reps each set after
Barbell curl, 10x10 60 secs rest @75, made all my reps
Diet;
9am 60g oats cooked in water, whey shake and green tea
11.30am 3 eggs in a wholewheat pitta with brown sauce and green tea
1pm one banana
2pm another banana
3pm one bowl veg soup
4pm workout, post workout shake 25g whey 75g dextrose
6.30pm one large chicken breast, one potato, broccoli and sweetcorn
9pm 2 eggs in a wholewheat pitta with brown sauce
11pm chicken salad with beetroot tomato spinach and garlic and herb dressing
Feeling the calorie deficit today, lethargic and irritable, which tells me its working...
MattJS
New member
Yeah its no fun, apart from when you wake up and look in the mirror lol, I don't think anyone could accuse me of being in bad condition, but I want to finish up tighter....
Day 24!
Legs and back; Todays workout was very brief, my training partner and good friend Mark had to make it to the dentist, and I was also in a rush to pick my boy up from school, we kept rest very short and blasted this out in under 45mins
Frankenstein squats, five sets 10reps@70, 10reps@95, 10reps@110, 10 reps@110 10reps@130
Speed squats, two sets 12reps@130 12reps@130
Leg press calf-raise, two sets 20reps@440 20reps@550
Supinated dumbbell rows four sets 10reps@25, 10reps@35, 10reps@40, 10reps@55
Pronated dumbell rows, 2 sets 10reps@40 8reps@55
Diet;
8am 60g oats cooked in water, whey shake and green tea
11am 3 eggs in a wholewheat pitta with brown sauce
12.30pm 2 bananas
1.30-2.10pm Workout, post workout shake with 25g whey 75g dextrose
3.30pm tuna tomato and beetroot in a wholewheat pitta with garlic and herb dressing
6.30pm one orange
7.30pm one large chicken breast, small potato and broccoli
9.30pm chicken and tomato in a wholewheat pitta with garlic and herb dressing
11pm 300g low fat cottage cheese and three teaspoons cod liver oil
Todays workout went well, we put a lot of effort into the new exercises, this is my first run of dumbbell rows and I can already tell they're gonna be one of those back exercises that produce good gains...
Andreas Munzer
Banned
awesome get your row on 
MattJS
New member
Day 25!
Chest and triceps; Felt pretty rough today, lack of sleep and lack of carbs, very lethargic... Until I walked into the gym and it all just seemed to disappear, I felt fresh and focused when I started my workout...
Weighted dips 10x10 60secs rest @10lb made all my reps! Definite PR here! Significantly better than last week despite a severe calorie deficit...
Tricep pushdowns 10x10 60secs rest @120 dropped to six reps on set 5, then got 5,6,7,6,6
Diet;
8am 60g oats cooked in water, whey shake and green tea
11am 3 eggs in a wholewheat pitta with brown sauce
2pm 1 large chicken breast with beetroot tomato spinach and garlic and herb dressing
2pm-5pm 10 cups green tea
5pm 1 banana 15g whey
6-7pm Workout, during workout (forgot my water bottle) shake with 25g whey 75g dextrose
8pm 1 large chciken breast, one small potato, broccoli and sweetcorn
11pm tuna with beetroot tomato spinach and garlic and herb dressing
12pm 3 teaspoons cod liver oil
Today was an example of why I'll always go to the gym no matter how crap I feel, there have been plenty of days when I've felt at my worst till I get in there, then everything sorts itself out and I get in a really good workout
Chest and triceps; Felt pretty rough today, lack of sleep and lack of carbs, very lethargic... Until I walked into the gym and it all just seemed to disappear, I felt fresh and focused when I started my workout...
Weighted dips 10x10 60secs rest @10lb made all my reps! Definite PR here! Significantly better than last week despite a severe calorie deficit...
Tricep pushdowns 10x10 60secs rest @120 dropped to six reps on set 5, then got 5,6,7,6,6
Diet;
8am 60g oats cooked in water, whey shake and green tea
11am 3 eggs in a wholewheat pitta with brown sauce
2pm 1 large chicken breast with beetroot tomato spinach and garlic and herb dressing
2pm-5pm 10 cups green tea
5pm 1 banana 15g whey
6-7pm Workout, during workout (forgot my water bottle) shake with 25g whey 75g dextrose
8pm 1 large chciken breast, one small potato, broccoli and sweetcorn
11pm tuna with beetroot tomato spinach and garlic and herb dressing
12pm 3 teaspoons cod liver oil
Today was an example of why I'll always go to the gym no matter how crap I feel, there have been plenty of days when I've felt at my worst till I get in there, then everything sorts itself out and I get in a really good workout
21"GunSalute
New member
I'm with ya on going to the gym and feeling like crap. Those have been some of my best workouts on those days. And there's nothing like the feeling of after the workout is over and your glad you went, and you feel unstoppable haha. Good job man!!! Keep it up
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bonacris
Banned
Love that feeling.. go in feeling like a zombie and come out feeling like a god. That whole endorphin rush is awesome
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