April, Monday the 23rd
Diet
Meat and veges 58.8/13.7/07.4
Protein shake 25.0/03.0/01.0
Turkey 38.8/08.0/01.0
Eggs 43.7/04.1/01.9
Fish oil 00.0/00.0/10.0
Total 166.3/28.8/23.1 = 988.3 calories
Training
Depletion
Bench: 1x15 70kgs, 1x15 60kgs, 1x15 50kgs
Chins: 3x15
Horizontal pull ups: 3x15
Press ups: 3x15
Overhead press: 2x15 40kgs
Upright row: 2x15 40kgs
Lateral Raise: 2x15 12.5kgs
Bicep curl: 3x15 12.5kgs
Tricep Extension: 3x15 25kgs
Medicine ball crunches: 6x15 15kgs
Squats: 3x15 70kgs
Stiff leg deadlifts: 3x15 70kgs
Leg press: 3x15 100kgs
Medicine ball rolls outs: 3x15
Kickboxing
3x2 min skipping
3x1 min bag rounds
4x2 minute interval rounds. Throwing a combo as hard and fast as possible for 15 seconds, then resting 15 seconds for the full two minutes.
Notes
So I did that PSMF for 4 weeks instead of two. Weighed in at 80.6kgs so all up I lost 2.3kgs since I last weighed in. I think my strength remained the same but my work capacity dropped off a bit.
Yesturday I did a quick intense work out prior to a refeed, so today doing my depletion work out my muscles were already a bit fatigued. Not ideal by any means, I know, but so be it.