There are only three things I need in life: food, water, and compliments.

Patsy167

Hi Everyone,

I’m a long time follower of many of the logs on here and have decided to start one to keep track of what I’m doing. I recently read the 4 Pillar Plan by Dr Rangan Chatterjee and hope to implement some of his principles outlined in his book.

The 4 areas I hope to track are:
1. Food
2. Movement
3. Sleep
4. Relaxation

Current Stats
Male
Age: 26
Weight:165lb
Height: 6 foot.

Past Training – I did Starting Strength 5x5 a few years back and really enjoyed it. Hoping to get back to where I was in terms of strength when doing that program.

Current Training – Following a fairly rough Push, Pull, Legs split. I try to set up each session to include 5 exercises (2x large compound movements and 3 exercise that are either isolation focused or less taxing.)

Limitations -I have Pectus excavatum. (Pectus excavatum is a congenital deformity of the anterior thoracic wall in which the sternum and rib cage grow abnormally. This produces a caved-in or sunken appearance of the chest.) I got it checked out a few years back. It reduces lung capacity by 10% but thankfully doesn't interfere with heart function. It mainly impacts the right side of my chest. Any exercises that involve pushing suffer as a result. No excuses though. It is what it is and I use it as a motivator rather than an inhibitor as much as possible.

Aims - Gain strength and stay injury free.

Patsy167

Workout #1 - Pull Session

1. Pull-ups (+20kg) - 5 (Sets) x 4 (reps) - Used straps for the first 3 sets of these. I find the Mind-Muscle connection is a lot better when using them and it ensures that my weak forearm muscles are not failing before the back muscles.
2. Bent Over Dumbell row (30kg DB) - 5 x5
3. V-Bar Pulldown (120kg pin) - 3x5
4. Seated Row Machine (91kg pin) - 3 x 5

Very happy with the Pull-ups. I have only recently switched over to using the overhand grip. Previously I always used underhand or hammer grip.

Food
~3,500 Calories

- 2 x cans of kidney beans
- 1kg brocolli
- 3 tomatoes
- 2 chicken breasts
- 500g clementines
- 300g oats
- 500ml low fat milk
- 3.5 espressos
- 1 scoop of Cookies and cream protein

Relaxation
- 15 mins in Sauna

Patsy167

Workout #2 – Push day

1. DB incline bench press (30kg DB’s) – 5x5 – I stick to dumbbells for bench press due to the weakness on the right side of my chest.
2. DB Pullover – 30kg DB – 3x8. Was hoping for 3x12 but I felt my right shoulder starting to feel the strain so settled for 3x8.
3. Chest Press machine – Pin 10 – 3x5.
4. Tricep pushdown - using rope attachment – 35kg pin – 3 x 6

Relaxation
15 mins *swimming*. I've been trying to learn to swim for the past 3 months. I have built up to doing 10 metre bursts and then stopping to breath. I have been following the steps laid out in the Total Immersion swimming book after hearing it on the the Tim Ferriss podcast. I am happy with how my stroke technique has been progressing but can't seem to figure out the breathing side of it. I spotted someone using a snorkel the other day and after having a chat with the lad using it, I'm strongly considering ordering one this week.

Thought of the day - “Define your own success and failure; only you know whether or not you have given it your all”.

Patsy167

Workout #3 - Leg day

1. Barbell Back squats - 3 x 8 @ 90kg. Was meant o be 8 reps per set but only managed 7 reps on the last set.
2. Leg Press - 3 x 5 @ 150kg
3. Lying leg curl machine - 3 x5 @ 3x5 @ 43kg
4. Leg extension - 3x5 @ 80kg
5. Back extension - 3 x 8

Relaxation
15 mins in Steam room

Learning
https://www.strongfirst.com/the-fighter-pullup-program-revisited/

Thought of the day
"You are either building people up or tearing them down"

Patsy167

Workout #4 - Rest Day

- 30 min walk on treadmill (6.5 speed - 7.0 incline)
- Some hanging work I spotted on Ido Portal's website - http://www.idoportal.com/blog/hanging
- Joe Defrancos Limber 11 routine

Thought of the Day
"The pursuit of more knowledge is a form of procrastination" - Taken from the most recent episode of Danny Lennonls Sigma Nutrition Podcast.

Song of the Day
Cosmic Gate - Exploration of Space - https://www.youtube.com/watch?v=NE2AvbROl5k

New food tested today
Packet of Angel Delight Strawberry - No Added Sugar

Alf Veedersane

Patsy167 wrote: »

New food tested today
Packet of Angel Delight Strawberry - No Added Sugar

Thoughts on it?

I've just been transported back in time by 30 years and if not negative, will give my taste buds some nostalgia.

Patsy167

Alf Veedersane wrote: »

Thoughts on it?

I've just been transported back in time by 30 years and if not negative, will give my taste buds some nostalgia.

Loved it. I know its a classic dessert but it was my first time trying it. Added 300ml of milk and shook the bejaysus out of it in a shaker cup. 15 mins in the fridge and it was set. Nice treat.

Alf Veedersane

Patsy167 wrote: »

Loved it. I know its a classic dessert but it was my first time trying it. Added 300ml of milk and shook the bejaysus out of it in a shaker cup. 15 mins in the fridge and it was set. Nice treat.

Boom!

As Prince sang: "tonight I'm gonna party like it's 1985"

Patsy167

Pull day

Pull ups (+15kg) - 5 x3
Hammer grip pull up - 4x3
Wide grip Pull up - 4x3
Chin up - 1x8
V-bar pulldown 3x5 @120kg pin
Seated row - 3x4 @84 kg pin.
Dumbell bent over row - 30kg dumbell - 3 x5

Very happy with the pull-ups. I have been reading up on proper technique for these recently and it seems to be paying off. Tilting the toes upwards as a queue for keeping the full body tight has been particularly useful.

Thought of the day
"If you see someone without a smile, give them yours"

Dtp1979

Patsy167 wrote: »

Loved it. I know its a classic dessert but it was my first time trying it. Added 300ml of milk and shook the bejaysus out of it in a shaker cup. 15 mins in the fridge and it was set. Nice treat.

Put angel delight in an ice pop mould and freeze. That takes me back

Patsy167

Dtp1979 wrote: »

Put angel delight in an ice pop mould and freeze. That takes me back

Now there's an idea. I'll stock up on some more Angel delight this week and report back!

Patsy167

Push day - Sunday 10.06.2018

Incline DB Bench Press 30kg - 5x5
Dips - BW - 6x3
Chest Press machine - Pin 8 - 3x5
Lying down DB Pull over on bench - 30kg DB - 3x8
Tricep pushdown - 35kg - 3 x 8

The right side of my chest and rotator cuff is the first to kick up a fuss towards the end of each set. Otherwise, happy with the bench press. May look at switching to some isolation chest work to develop the right side of chest more.


Thought of the day
Do not let what you cannot do interfere with what you can do.

Patsy167

Leg day - 11.06.2018

Squats - 3x5 @90kg; 3x3@90kg
Trap Bar deadlift - 115kg - 3x5
Leg Press - 120kg 3x5
Single leg lying hamstring curl - 3 x 5 @ 23kg
Single leg seated leg extension - 3x5 @45kg

I'm going to be very patient with the Squats and deadlifts. I know that my form is suspect at times so I don't want to increase weight until that is locked down.

Massive imbalances too. This has always been an issue but is improving with mobility work, particularly cross-hack squats.

Food of the day
BUGGY PUFULEȚI CU LAPTE
http://www.matias.ro/produse/buggy-pufuleti-aromati/
These are the business. I discovered theses milk flavoured corn puffs in the Moldova store a few months back. They have quickly become my favorite snack. I dip them in natural yogurt. I cannot get my head around the macros either. The entire bag is huge, weighs 50g and only ~100 calories. May not be the healthiest but I've been eating a bag a day with no side effects.

http://www.matias.ro/wp-content/uploads/2017/03/p-lapte-praf.jpg

Patsy167

Rest day

- 25 mins on Crosstrainer - Slow and low resistance.
- Ab wheel - 3x5
- Russian Twists (20kg plate) - 3x5

Hoping to add in more cardio exercises on rest days. I'm considering getting a swimming snorkel and using swimming as a form of low impact cardio

Thought of the day

Everything worthwhile in life comes through compound interest

Food of the day
Can of sardines in brine
+ 3 teaspoons of natural yogurt
+ 1 tablespoon mustard
+ Chicken salt

Mix together to form a paste. Served with fresh crusty bread.

caviardreams

Patsy167 wrote: »

Leg day - 11.06.2018

S

Food of the day
BUGGY PUFULEȚI CU LAPTE
http://www.matias.ro/produse/buggy-pufuleti-aromati/
These are the business. I discovered theses milk flavoured corn puffs in the Moldova store a few months back. They have quickly become my favorite snack. I dip them in natural yogurt. I cannot get my head around the macros either. The entire bag is huge, weighs 50g and only ~100 calories. May not be the healthiest but I've been eating a bag a day with no side effects.

http://www.matias.ro/wp-content/uploads/2017/03/p-lapte-praf.jpg

Oooh they look cool - like a plain version of chickatees (if you are old enough to remember them ) I might try and hnt down a moldovan shop somewhere and try them

Looking at the ingredients, I'd say the nutritional info might be wrong - they look about 65%+ corn meal which is around 80% carbs so I'd say the carb content is a lot higher than 26g per 100g, but I'd say they are still only 200 kcals per 50g bag or so, so not much more anyway.

Patsy167

caviardreams wrote: »

Oooh they look cool - like a plain version of chickatees (if you are old enough to remember them ) I might try and hnt down a moldovan shop somewhere and try them

Looking at the ingredients, I'd say the nutritional info might be wrong - they look about 65%+ corn meal which is around 80% carbs so I'd say the carb content is a lot higher than 26g per 100g, but I'd say they are still only 200 kcals per 50g bag or so, so not much more anyway.

I had my suspicions about the nutritional info. Seemed too good to be true. They are very tasty with a dip and have a denser texture, similar to Burger bites or hot lips. I tried the ketchup flavor puffs yesterday. Very nice with a hot salsa dip.

Patsy167

Pull Day

Pull Ups - (+15kg) 5x3
Chin Ups - (+15kg) - 3x5
Wide grip BW Pull up - 3x3
Neutral grip Pull up (Palms facing each other) - 3x3
Seated row @91kg - 3x5
V bar Pulldown @120kg - 3x5
Single Arm DB Row 30kg DB - 5x5

I'm trying to use the greasing the grove method to increase the overall number of pull ups completed in each session. Spreading them out over the entire workout and not going to failure on any of the sets seems to be working well.

Thought of the day
How you do anything is how you do everything

Interesting Podcast of the day

https://www.kitmanlabs.com/game-changer-podcast/

Very interesting area on tracking athletes performance

Patsy167

Leg day and Push Day

Trap Bar deadlift @125kg - 5x5
DB Bench press @30kg Dumbelss - 6x5
Dips @ BW - 3x5
Chest Press Machine Pin8 - 3x5
Tricep pushdown @ 42kg - 3x5

Was meant to be a push day only but decided to add in the trap bar deadlift as well. I was listening to a Tim Ferriss episode recently with Ryan Flaherty talking about the trap bar deadlift. very insightful episode and the results he got with the athletes was incredible. Well worth a listen - https://tim.blog/2017/05/07/ryan-flaherty/

Thought of the day

Diversify how you measure progress

Heard this from the guest on the most recent episode of Danny lennons podcast. Rather than solely focusing on one metric (e.g weight on the bar or body weight), also consider number of reps, technique, focus, approach, mentality etc.

Protein Bar Review

MaxiMuscle Cyclone Bar Peanut Butter 60g - https://www.google.ie/search?q=MaxiMuscle+Cyclone+Bar+Peanut+Butter+60g&rlz=1C1GCEA_enIE793IE793&source=lnms&tbm=isch&sa=X&ved=0ahUKEwjeoc_W-NLbAhUJIMAKHXHcDesQ_AUICigB&biw=1010&bih=515


Very similar in taste to a Snickers. Layer of caramel, and peanuts on top and dense bottom layer of nougat. Good chew and very satisfying. 60g bar gives 215 cals and 20g protein. Rating 8/10

Patsy167

Rest Day

- Joe Defranco's Limber 11
- 30 mins slow on crosstrainer
- 10 mins swimming
- 15 mins sauna
- 5 min cold shower

Thought of the day
“It’s the little details that are vital. Little things make big things happen.”

Protein Bar Review
Optimum Nutrition Opti-Lean Whey Bar Chocolate Mint

Dense and chewy. Taste similar to Mint Aero. Not enough going on in this bar on the texture front. It's missing some extra element. Some crunch bits or an after-eight like layer is needed to make this bar feel like a treat. Rating 7/10.

Patsy167

Pull Day - 17.06

Pull Ups (+15kg) - 8x3
Chin Ups (+15 kg) - 3x5
Wide Grip Pull ups - 3x3
Neutral grip Pull Ups - 3x3
Chin ups - 3x3

Dumbell Row (30kg dumbell) - 5x5
Seated cable row (91kg pin) 3x5

Delighted with how the Pull ups are coming along at the moment. The repetition of the Greasing the grove method seems to be working well.

Food of the Day

Bag of Gusto Corn Puffs and hot Salsa dip. Stumbled upon these recently and they are a game changer. High volume, low calories. Puffs and jar of dip for less than 350 cals

https://www.parthenonfoods.com/products/gusto-romanian-corn-snack-pufuleti-85g?variant=1207560041

Patsy167

Leg Day

High Bar Back Squats (90kg) - 6x5
Trap Bar deadlift (125kg) - 3x5
Lying hamstring curl (43kg pin) - 3x5
Seated leg curl - (80kg pin) - 3x7



My recovery for legs seems very poor at the moment. Not sure whether more food or sleep is needed. Been using the same weight for the past month and todays squats honestly felt like an RPE of 9 at times. 4 days since I last trained legs. Need to do some experimenting with more coffee/food/sleep and see what happens.

Thought of the day
If it is to be, it is up to me.

Patsy167

Push Day

Dumbell Bench Press (30kg Db's) - 6x5
Dumbell Pullover (36 kg DB) - 3x7
Tricep Pushdown with straight bar @41kg 3x5
Russian twists (20kg plate) - 3x10
Ab wheel roll-outs - 3x8

Very happy with how the Dumbell bench pressing is going. Hope to continue adding volume until I get to a total of 40 reps in the session.

Felt weak toward the end of the workout and seem to have dropped a few pound over the past few weeks which was not in my plans. Need to focus more on Nutrition and recovery.


Thought of the day
"People are not interested in how much you know. They want yo know how much you care"

Alf Veedersane

Patsy167 wrote: »

Thought of the day
"People are not interested in how much you know. They want yo know how much you care bench"

FYP

Dtp1979

Sitting in the Physio waiting room and what was in front of me...

Patsy167

Dtp1979 wrote: »

Sitting in the Physio waiting room and what was in front of me...

Haha, the book seems to be getting a lot of exposure on the back of the "Doctor in the house" TV series on the BBC. His podcast also has some good information. There's nothing new in the book that you won't have seen elsewhere but it is very well put together. Implementing some of the recommendations around sleep and relaxation have been surprisingly difficult to stick to.

I know I should do meditation daily and not use my phone before bed but implementing it daily requires a lot of discipline.

Patsy167

Rest Day

- 30 mins easy on the cross trainer
- 15 mins swimming. Have been watching some more videos on breathing techniques and they have been useful. Taking in just enough air using the side of the mouth "the popeye technique" has been a good mental queue.

- I started taking 10 min ice-cold showers after each workout and they have been a revelation. The improvement in alertness has been noticeable.

Thought of the day
Well done is better than well said.

caviardreams

Patsy167 wrote: »

Rest Day



- I started taking 10 min ice-cold showers after each workout and they have been a revelation. The improvement in alertness has been noticeable.

:eek::eek::eek:

Patsy167

caviardreams wrote: »

:eek::eek::eek:

:pac: I think I may have been exaggerating there. It feels like 10 minutes but is probably closer to 1 minute.

Patsy167

Leg Day

Felt weak as a kitten walking into the gym this morning. Considered postponing the session for another day but decided that the goal for today would be just to get the session done. Numbers were way off but I hit my aim of getting through it, so happy to mark it off in the diary and move on.

High Bar Back squats (90kg) - 5x5
Trap Bar deadlift (105kg) - 6x5, 3x3
Single leg - Seated leg curl (45kg) - 3x7 - Switched to single leg for these. For some reason, my left leg is significantly stronger than my right. Seems strange to me as I am right handed and right-footed.
Single leg lying Hamstring Leg curl - (23kg) - 3x5

I did a form check in the mirror on the Trap bar deadlifts and it wasn't a pretty sight. Shoulders seem to be rolling forward and some anterior pelvic tilt at the bottom of my back.

Tried to keep more upright and use the "Pretend you are squashing oranges under your arm pits" queue on the last few sets of the trap bar deadlift and it seemed to correct the shoulders rolling forward.

I'll continue to use Crosshack-squats and Joe Defranco's Limber 11 on my off-days to improve ankle and hamstring mobility.

10 1 minute cold shower afterwards.

Thoughts of the day
Don’t measure yourself by what you’ve accomplished, but rather by what you should have accomplished with your abilities.

Goals should be difficult to achieve because those achieved with little effort are seldom appreciated, give little personal satisfaction, and are often not very worthwhile.

Understand there is a price to be paid for achieving anything of significance. You must be willing to pay the price.

Patsy167

Pull Day

Pull Ups
Overhand Pull Ups (+25kg) 2x3,1x2
Overhand Pull Ups (+15kg) 8x3
Mixed grip Pull Ups (BW) 3x3
Neutral grip Pull ups (BW) 2x3
Wide Grip Pull Ups (BW) 3x3

Seated low bar row (@91kg) - 3x5
V-Bar Pulldown (@120kg) - 3x5
Back extensions - 3x5

Very happy with how the Pull-Ups are progressing. I'll be cautious about adding more weighted pull ups as I made the mistake in the past of overdoing them and had issues with my shoulders and bicep tendon.


Thought of the day
Any workout will make you tired, but a good workout will make you better.

Protein Bar Review

Battle Oats Dark Chocolate Chip 70g flapjack

Not exactly a protein bar and the Macros are fairly poor. Only 15g of protein for a 300cal bar. Very tasty though. They almost certainly tried to copy the triple chcocolate Rice Krispie squares. Chocolate chunks on top and krispie pieces throughout. Given the Macros, they are more suited to a meal replacement on the go rather than a treat after the gym. 7/10

Alf Veedersane

Patsy167 wrote: »

Thought of the day
Any workout will make you tired, but a good workout will make you better.

I actually really like that!

Patsy167

Alf Veedersane wrote: »

I actually really like that!

I got it from here in case you are interested https://www.youtube.com/watch?v=_fbCcWyYthQ

Not sure I would agree with everything on it. Must have progressive overload and all that jazz.

Alf Veedersane

Patsy167 wrote: »

I got it from here in case you are interested https://www.youtube.com/watch?v=_fbCcWyYthQ

Not sure I would agree with everything on it. Must have progressive overload and all that jazz.

Coincidentally, I was watching some of that the other day!

The principle of not going to failure in the example of pull ups/rounds of training is correct though.

Patsy167

Leg Day

I decided to stick to basic compound exercises today. My leg recovery has been poor over the past few weeks so I will experiment with Volume/weights to see if I can progress.

Barbell Back Squats (90kg) - 5x5, 3x3
Trap Bar Dead lift (125kg) - 6x3
Pull-Ups (+15kg) - 7x3

Happy with how the Trap bar dead-lifts went. The queue of "Squeeze the oranges under your armpits" made my upper body feel a lot more stable and stopped shoulders rolling forward.



Food
I'm focusing on the food that I am eating prior to training this week. I go to the gym at 6am and have been eating granola before I go in but I'm switching it this week to:

- Cappuccino with an extra shot of espresso and a teaspoon of cocoa powder, creatine
- Large Granny smith Apple


The combination of coffee and cocoa is meant to benefit concentration. Read it here - https://www.t-nation.com/diet-fat-loss/tip-how-to-supercharge-your-coffee. Tasted great so I reckon it will be an easy one to stick to.


Thought of the day

Apply your work ethic to your workout. Don't give anyone the opportunity to think of you as lazy, distracted, inefficient... and don't give yourself that opportunity either. Embrace the work part of your workout.

Dtp1979

Like yourself, I go at 6am. A double espresso usually does it for me

I tried creatine in coffee once. Thought it tasted terrible

Patsy167

Push Day

- Incline Dumbell Bench Press (30kg Dumbells) - 4x6,3x3
- Chest Press Machine (Pin 8)(Most of the machines in the gym are missing the weight stickers so I have to measure the weight based on the the number of pins.) - 3x5
- BW Dips - 4x4
- Ab-wheel roll-outs

Fairly low volume overall and all done in 20 mins. Happy to keep the weight on the Dumbell bench press at 30kg dumbells and keep increasing overall volume in a session to 40 reps.

Thought of the day
“I shall never be ashamed of citing a bad author if the line is good.”
― Seneca

Food hack of the day
This is a nice high volume treat meal with >20g protein for under 500cals.
All from Aldi
- 300g jar of mild salsa (105cals)
- 200g Sour cream and chive cottage cheese (140 cals)
- Half a bag of Pop Chips (50g) (Sour cream and onion or Barbecue) (230 cals)

Patsy167

Pull Day

Pull Ups
Overhand Pull-Ups (+15kg) - 10x3
Neutral grip (+15kg) - 2x3
Wide Grip Pull-Up (+15kg) - 2x3

Seated row (91kg) - 2x5
Single arm Dumbell row (30kg DB) - 5x7

V bar pulldown (129kg) - 3x5

Happy to keep the total volume increasing on the pull ups. I notice that it does mean I have less strength on subsequent exercises but as long as the Pull-Up volume is increasing, I won't mind.

Thought of the day
"You must take care not to allow one aspect of your life to so consume you that you neglect the others”

New Product of the day
Ordered this a few days ago and I'm looking forward to trying it out when it arrives, especially with the heat. I seem to have a higher body temperature than most all year round. Even in winter, I'll have a fan at my desk.
https://www.amazon.co.uk/JML-Chillmax-Natural-Cooling-Maximum/dp/B014R8VA0Y/ref=sr_1_1?ie=UTF8&qid=1530088194&sr=8-1&keywords=jml+chill+pad

Alf Veedersane

Patsy167 wrote: »

New Product of the day
Ordered this a few days ago and I'm looking forward to trying it out when it arrives, especially with the heat. I seem to have a higher body temperature than most all year round. Even in winter, I'll have a fan at my desk.
https://www.amazon.co.uk/JML-Chillmax-Natural-Cooling-Maximum/dp/B014R8VA0Y/ref=sr_1_1?ie=UTF8&qid=1530088194&sr=8-1&keywords=jml+chill+pad

They need a chill bed.

Patsy167

Alf Veedersane wrote: »

They need a chill bed.

I got the idea from a Tim Ferriss show podcast. Jason Khalipa & Kelly Starrett also mentioned they use them. They are all sponsored by them so I would definitely their recommendation with a pinch of salt. The price though! Not sure I would sleep soundly having paid that much :pac:

Here's the one they use - https://www.amazon.com/Cal-King-ChiliPad-Cube-Temperature/dp/B00JMLFMRE/ref=sr_1_1_sspa?ie=UTF8&qid=1530098300&sr=8-1-spons&keywords=chillipad&psc=1

Patsy167

Leg Day

Trap Bar Deadlift (125kg) - 3x5, 3x3
Leg Press (120kg) 8x5
Seated Leg curl (single leg) (40kg) - 3x8
Back extension (2x5)

Didn't feel like doing squats today so dropped them from the plan.
Overall volume is again fairly low. I don't enjoy trying to burn out the muscle at the end of sessions so I'm happy to stick to a few compound exercises in each session and improve the numbers on these.

Thought of the day
"Stop worrying about making the perfect decision every time. Make your decision and then get to work on making it right."


New food tried today

Flat/Donut peaches - First time trying these. Not bad at all. Mellow taste and tougher texture than regular peaches but they were also less messy and not as much sugar.

Patsy167

Push Day

Dips (BW) 8x3


Thought of the day

"If you don't enjoy the journey, you won't enjoy the destination"

Patsy167

Leg day

Squats (90kg) - 5x5, 4x3
Pull ups (+15kg) - 12x3
Leg Press (120kg)

Thought of the day

Work, work, work, work, work, work
You see me I be work, work, work, work, work, work
You see me do me dirt, dirt, dirt, dirt, dirt, dirt
There's something 'bout that work, work, work, work, work, work
When you a gon' learn, learn, learn, learn, learn, learn
Me na care if me tired, tired, tired, tired, tired, tired


This is deep thought:pac:. It came on in the gym and I had to laugh. It summed up my feelings perfectly.

Product review of the day
Fulfill Hazelnut Whip - Outstanding. I've noticed that the protein bars have come on leaps and bounds in the last year with a lot more emphasis on adding in more texture and trying to mimic the real thing. Very good imitation of Kinder Bueno. Only drawback I could mention is that Maltitol syrup is the second ingredient on the list. I "overdosed" on this in the past with Sugar-free marshmallows and it resulted in pretty bad stomach cramps. Overall 9/10.

Patsy167

Push Day

Incline Bench Press (30kg Dumbells) - 3x8; 3x5
Dips (BW) - 5x3
Lying bench Dumbell Pullover (35kg DB) - 3x5
Tricep Pushdown (35kg) - 3x5

Very happy with how the bench pressing went. Inching towards my target of 40 good quality reps in a session before increasing weight.

Thought of the day

Everything worthwhile in life is earned through good quality hard work done consistently

Review of the day
JML Chillipad

I have been using the JML chillipad for the last 2 nights and it is working a treat. I pop it in the freezer for an hour before bed and then slip it into the pillow. Definitely helps.
https://www.amazon.co.uk/JML-Chillma...=jml+chill+pad

Patsy167

Pull Day

- Chin Ups (+15kg) - 9x5

Back was already sore going in to the gym today so I decided to keep it simple.

I got a centre snorkel for swimming over the weekend and it has been a game changer. Swimming is now the favourite part of the session. I had no idea how demanding swimming is on the back muscles though, hence the sore back.


Thought of the day

“The biggest risk is not taking any risk... In a world that changing really quickly, the only strategy that is guaranteed to fail is not taking risks. Mark Zuckerberg"


Review of the day
Quest Cookie dough flavour Protein Bar
First time trying Quest Bars. I know I'm five years late to the party but I see what all the fuss is about. The taste is excellent and I love the chewiness that almost all protein bars have. It makes them last longer and one bar is very satisfying. The Macros for these really is excellent. Bonus points for not having Maltitol syrup as the sweetner. 8.5/10

Patsy167

Leg Day

Squats - 90kg - 5x5; 3x3
Leg Press - 140kg - 5x4
Single leg Seated Leg Curls - 45kg - 6x4

Very happy with how the leg press went but still feeling under-recovered when leg day comes around. Only doing legs twice per week and volume is fairly low so I'm scratching my head on what else I need to change.

Thought of the day
“People are frugal in guarding their personal property; but as soon as it comes to squandering time they are most wasteful of the one thing in which it is right to be stingy.”

Food of the day
Sardines in Brine from Tesco with Onion gravy and tomatoes. Mix all together in a bowl with a drop of boiling water and then 5 mins in the microwave. Very tasty and easy to prepare.

Protein bar of the day
Barebells Caramel & Cashew Protein Bar
Very nice taste and texture. Similar to the Nestle Nuts bar. Quite small bar though. 8/10

Patsy167

Push day

Incline bench press - (30kg Db's) - 3x8;3x5,1x3
Vertical Chest Press machine - 40kg - 3x5
Tricep Pushdown (Straight bar) - 3x8
Ab Wheel rollouts - 3x8

Finally got a total of 40 reps in a session on the 30kg dumbells. very happy with that. Move up in weight next time.


Thought of the day
'Praise the effort, not the outcome'

Patsy167

Leg Day

Squats - 90kg - 6x5
Leg Press - 140kg - 5x4
Lying Hamstring Curl - 43kg - 5x3
Seated Leg Curl - 40kg - 3x5
Incline Chest Press - 30kg DB's - 6x5

I find I waste a lot of time resting between sets of squats so I added in incline Dumbbells to this sessions.

I bought a mixed bag of random Protein bars from around the world at the weekend as a treat. Have tried the following:

- Think Thin Chocolate Mint
- Think Thin Lemon Delight
- Think Thin White Chocolate

From USA. Not a fan of these. They are Plant based, vegan protein bars and all have a dry, powdery taste. Protein comes from Pea and Soy protein. Maltitol syrup is one of the main ingredients too which is never good.

- Quest White Chocolate and Raspberry - 8/10 Excellent flavour and generous white chocolate chunks.
- Delighted Chocolate Brownie - 9/10 - Outstanding taste on these. I think they are from Finland. Smaller bar at 45g. Good whack of fibre in these too. Very similar to quest bars.

Thought of the day

"As you walk in the doors of the gym, think of one outcome that you want from the session"

Patsy167

Pull Day

Pull-Ups (+15kg) - 5x5
Chin-UPs(+15kg) - 3x5
Single arm DB row (30kg) - 5x5
Seated Row (84kg) - 3x5
V-Bar Lat Pulldown (3x5)


Seemed to have dropped back on numbers in that set. I weighed myself for the first time in a few weeks yesterday and I am at 164 pounds.

I'm going to try get my bodyweight up to 170 pounds over the next few weeks as I don't seem to be increasing weight on any of my lifts.

Enjoying the training though so not overly bothered by it.


Thought of the day

You can get everything in life you want if you will just help enough other people get what they want.

Protein bar tested today

https://thehealthstore.ie/satisfi-protein-bar-dark-choc-mint-55g

Very similar to the version from Fulfill and made in Ireland. Nice combination of textures. 8/10

Patsy167

Leg Day

Trap-Bar Deadlift (125kg) - 5x5
Leg Press (
Seated Single leg curl (45kg) - 3x8
Lying Single Leg Hamstring curl (18kg) - 4x5
Back Extensions (Hands behind head) - 3x5

Tried to focus on keeping my chest up on the trap bar deadlift to prevent my shoulders from rounding.

Hoping to work on improving form and eliminating the Anterior pelvic tilt from the lift over the coming weeks rather than increasing weight.


Food of the day

Plain greek style yogurt (from the 1kg tub in Lidl) topped with toffee popcorn. Very Tasty! The crunch from the toffee popcorn reminded my of the toffee curls Muller corner yogurts that I used to have as a child.


Thought of the day

"I am far too blessed to be stressed"

Patsy167

Leg Day

"Big and Basic" was the aim for today.

Squats (90kg) - 3x5; 4x3
Trap Bar Deadlift (125kg) - 2x5;3x3
Leg Press (140kg) - 6x4

The leg press felt very smooth. Squats still feel very heavy. I've been on 90kg for over 6 weeks now so maybe it is just in my head and I need to stop overthinking it and crack on with more weight.


Sleep
Sleep has been improving too. I have added all of the below to try and improve the quality of my sleep. I still wake 2-3 times per night to use the bathroom so I will try to pay more attention to water intake in the last few hours of the day. I have been experimenting with the below over the past few weeks. I hope to figure out 2-3 from the below list that work best and use them every night as part of a routine.

- Warm shower
- 15 min sleep mediation (Using the Meditation app)
- Chilli pad from JML
- Eye mask
- Blackout blinds arriving this week
- 5-HTP taken earlier in the day ( i think this has been the most effective of all the supplements tried. Will be keeping this a part of the routine).
- Kiwi before bed
- Oats before bed
- Apple Cider Vinegar before bed (Having watched Jeff Nippards video on this, i decided to stop taking it. Very little evidence is support of it and the taste is rough.)


Thought of the day
" I think the essence of hard work is one that’s pretty straightforward. You’ll never be the best looking, you’ll never be the tallest, the most talented, most capable, you’ll never have the most money—there will always be someone better at whatever you’re doing than you are. But you can always be the hardest working person in the room"

Dtp1979

Did you try ZMA or thanine?