freedom's body recomp.

Diet:
Hit the macros at
170p 850c 48f
Glad I finally managed to get everything within their limits except protein, though i'm not worried about that at all, if anything just means more fuel for the body.

Training: Tension workout
Squat: 4x12 70kgs
Deadlift: 4x8 70kgs
Calf raises: 2x12 70kgs
Bench: 2x12 70kgs
Dips: 2x12
Incline press: 2x12 25kgs
Pull ups: 2x8
Horizontal pull ups: 2x12
Bent over dumbell row: 2x12 25kgs
Military press: 2x12 40kgs
Upright row: 2x12 40kgs
Lateral raise: 2x12 10kgs
Shoulder shrugs: 2x12 70kgs
Bicep curl: 2x12 10kgs
Tricep extension: 2x12 25kgs
Weighted decline sit ups: 2x12 15kgs
Weighted decline twist: 2x12 15kgs
 
Last edited:
Saturday 2nd of October
Diet:
Hit macros at 167/424/63

Training: (Heavy lifting sesh)
Bench: 5x5 70kgs (Still no spotter :(, I am lifting like a bitch in fear that i'm going to drop on myself)
Dips: 2x5 really slow and really low
Incline press: 3x5 30kg dumbells
Pull ups and Chin ups: 6x5
Bent over dumbell row: 5x5 30kgs
Military press: 5x5 50kgs
Upright row: 5x5 50kgs
Squat: Few warm up sets leading to 5x5 120kgs
Weighted decline sit ups: 5x10 15kgs

Notes
*Broke a PR, although in retrospect i've never trained for strength before so i'm getting noob gains, gonna love 'em while I can!
*Will take measurements, weight and bf% next friday, was meaning to do this friday but my scales aren't working any more so I didn't bother finding out.


Sunday 3rd of October
Diet: Will update at days end

Training: Rest day.
 
Diet:
08:00AM: Chicken - 51.2p/03.8c/04.2f
01:30PM: Protein bar - 45.0p/11.0c/11.0f (Post workout)
03:00PM: Ribeye steak - 58.8p/0c/14.1
07:00PM: Protein shake - 25p/5c/2f (Post kickboxing)

Training:
AM: Depletion (Chest, back, shoulders, arms, abs, calves, reps were at 15 take or give 3)
Bench: 6x15 50kgs
Incline press: 3x15 30kgs
Decline press: 3x15 30kgs
Horizontal pull ups: 8x15
Bent over dumbell row: 4x15 17.5kgs
Military press: 4x15 30kgs
Upright row: 4x15 30kgs
Lateral raise: 4x15 8kgs
Shoulder shrug: 4x15 60kgs
Calve raise: 6x12 60kgs
Bicep curl: 6x15 8kgs
Tricep extension: 6x15 15kgs
Weighted decline sit up: 6x15 10kgs
Weighted decline twist: 6x15 10kgs

PM: Kickboxing for 1 hour

Notes
*Pulled a muscle in upper back doing shoulder shrugs (that plus having aching abdominals = shit time trying to breath comfortably)
*Not looking forward to leg work out tomorrow at all
*Need to find alternative to doing so many squats and deadlifts 24/7, I know they are a wonderful exercise and I love them for gaining strength, but doing 6 sets of 12 reps squats followed by 12 sets of 12 reps deadlifts is seriously kicking my ass.
(My gym doesn't have any machines, only free weights)
*Will only do cardio tonight, leg work out tomorrow and take wednesday off to try give the body some time to recover before the weekends onslaught
*Had a few to drink on saturday night (Knowing that I was going to feel it on monday) and I sure am. Drinking alchohol, albeit in small amounts + cutting weight + lifting frequently is a recipe for disaster in my opinion.
 
Last edited:
5th of Oct

Diet *same as 4th of oct*

Training: Pulled my right rhombus muscle so wasn't able to hold heavy weights, hence no deadlifts today

Squat: 6x12 60kgs
Leg press: 6x12 90kgs
Lunges: 2x24 with 30kgs on back and 4x24 no weight (total of 12 reps per leg)
Squat jumps: 6x12
 
Diet *same as yesturday again*

Training: No training, saw legs and pulled back so letting the body relax a bit.
 
Diet:
08:00AM: 180g tuna
11:00AM: 150g beef
03:00PM: 200g chicken
07:00PM: 2 teaspoons of peanut butter
09:00PM: 2 Horleys protein bars, Strawberry cheese cake and Choc fudge as a treat whilst watching a movie, macros for two of them are 39p/9c/7f

Training: Rest day, legs are so saw from tuesday. Find it hard to walk, let alone do kickboxing
 
No training today, diet remains the same but had three teaspoons of peanut butter (Sooo gooood)
 
Carb load day. Favourite day of the week. Macros at 203.3p/993.2c/60.5f

Training: Tension
Bench: 2x8 70kgs
Dips:1x8
Incline press: 1x8 22.5kgs
Horizontal pull up: 2x10
Bent over dumbell row: 2x10 22.5kgs
Military press: 2x8 40kgs
Upright row: 2x8 40kgs
Lateral raise: 2x8 10kgs
Bicep curl: 2x8 10kgs
Tricep extension: 2x8 20kg
Weighted decline sit up: 2x8 20kgs
Weighted decline twist: 2x8 20kgs
Leg press: 2x8 100kgs (still so saw, havn't had this kind of muscle pain last for so long since I very first started training)
 
Macros at 141p/428c/36

Training: Heavy lifting sesh
Bench: 5x5 70kgs
Dips: 5x5
Pull ups: 5x5 (had a hard time doing pull ups today, more so then usual)
Horizontal pull ups: 5x5
Military press: 5x5 50kgs
Upright row: 5x5 50kgs
Deadlift: 1x12 70kgs warm up, 2x5 100kgs, 2x3 110kgs, 2x1 120kgs
Leg press: 5x5 150kgs (couldn't be firetrucked to squat after doing all previous stuff, plus legs were still aching from earlier)
 
11th of october

Diet:
12:00PM: 200g hot pastrami 40p/<1c/6f
01:45PM: protein shake 25p/5c/2f
02:20PM: 200g cooked chicken 50p/0c/6f
07:30PM: 180g tuna 38p/0c/0.5f

Training:
AM: Depletion
Bench: 3x12 60kgs
Push ups: 3x12
Incline press: 3x12 20kg dumbells
Decline press: 3x12 30kg barbell
Assisted pull ups: 4x12
Horizontal pull ups: 4x12
Bent over dumbell row: 4x12 20kgs
Military press: 4x12 30kgs
Upright row: 4x12 30kgs
Lateral raise: 4x12 8kgs
Bicep curl: 6x12 8kgs
Tricep extension: 3x12 15kgs
Tricep dip: 3x12
Weighted decline sit up: 6x12 15kgs super setted with 20 bicycle crunch, 20 knee hugs, 20 crunchies touching ankles, 20 crunchies touching knees, 20 decline crunchies (I.e. finish one wdsu, perform 20 crunches)

PM: 1 hour of kickboxing
 
Last edited:
Diet:
08:00AM: 180g can of tuna with tspn lite mayo
11:30AM: 200g hot pastrami
02:30PM: 150g salmon with spinach, feta, pumpkin
07:30PM: protein shake

Training: Leg depletion
Squat: 6x12 60kgs
Leg press: 6x12 70kgs
Deadlift: 9x12 60kgs

Notes*
Felt very flat. Being on my feet all day working from 9-5 then having to go do a leg depletion sucks shit. And yes, I know I sound like a total pussy.
 
Diet:
01:30PM: protein shake 25/5c/2f
02:00PM: Hot pastrami with some tomato relish for flavour 40/6c/6f
04:00PM: 180g tuna with tspn lite mayo 40p/6c/1f
04:30PM: 200g cooked chicken 50p/0c/6f

Training:
15 minute run to gym
10 minutes skipping
10 minutes kickboxing
10 minutes boxing
5 minute ride up the hill home ^_^

Notes
Playing around with my insulin a bit today, as I did cardio with out having eaten anything solid since 3ish yesturday (bar a protein shake post training last night).
Am also fitting two meals within an hours time frame, see how I feel with intermittent fasting.
 
Diet:
200g hot pastrami
150g salmon and feta, pumpkin, kumara, spinach, tomato, salad.
3 teaspoons of peanut butter
protein shake

Training: 1 hour kickboxing
 
Diet:
Macros at 154.1p/917.4c/41.9f

Training:
Bench: 2x8 70kgs
Dips: 2x8
Incline: 2x8 25 kgs
Pull ups: 2x8
Horizontal pull ups: 2x12
Bent over dumbell rows: 2x12 25kgs
Military: 2x8 40kgs
Upright row: 2x8 40kgs
Lateral raise: 2x8 10kgs
Bicep curl: 2x8 10kgs
Tricep extension: 2x8 20kgs
Weighted decline sit up: 2x8 15kgs
Weighted decline twist: 2x8 15kgs
Leg press: 2x8 150kgs
 
Macros at 180/410/60

Training:
Bench: 5x5 80kgs
Dips: 5x5
Pull ups: 5x5
BODR: 5x5 30kgs
Military press: 5x5 50kgs
Upright row: 5x5 50kgs
Leg press: 5x5 200kgs
Weighted decline sit up: 5x5 25kgs
Bicep curl: 5x5 12kgs
Tricep extension: 5x5 25kgs
 
Diet:
11:30AM: 200g shredded chicken 36/0/6
02:00PM: Protein bar post work out 45/11/11
07:30PM: 150g chicken breast 37/0/5
08:15PM: Protein shake post work out 25/5/2

Training:
AM:
Bench: 3x12 60kgs
Push ups: 3x12
Decline press: 3x20 30kgs
Incline press: 3x12 30kgs
Assisted pull up: 3x12
Horizontal pull up: 3x12
BODR: 3x12 20kgs
Military Press: 4x12 30kgs
Upright row: 4x12 30kgs
Lateral Raise: 4x12 9kgs
Bicep Curl: 6x12 8kgs
Tricep extension: 6x12 20kgs


PM:
Deadlift: 12x12 60kgs
Squat: 6x12 60kgs
Lunges: 3x24 30kgs
Squat jumps: 3x12
 
Diet:
08:00AM: 200g ham 42/0/6
11:30AM: 180g tuna and small potato salad on side 40/15/10
05:00PM: 250g chicken breast 62.5/0/7.5
08:00PM: protein bar post workout 45/11/11

Training:
16 minute ab routine, 16 different exercises each lasting a minute.
 
Yesturdays diet was teh same as per usual, training consisted of an hours kickboxing
Today is carbup day.

Macros were hit at 240.0p 1072c 45.5f

Training was as follows
Bench: 2x12 60kgs
Dips: 2x8
Pull ups: 2x8
Horizontal pull ups: 2x12
Military: 2x12 40kgs
Upright row: 2x12 40kgs
Bicep curl: 2x12 10kgs
Tricep extension: 2x12 20kgs
Weighted decline sit up: 2x12 15kgs
Weighted decline twist: 2x12 15kgs
Deadlift: 2x12 70kgs
Squat: 2x12 70kgs
Leg press: 2x12 160kgs

Notes:
*Will take measurements next thursday, havn't taken a measurement for about a month now, so will be interesting to see.

*Tomorrow i'm going to deadlift 130kg and i'm not going home until I do that. I know it isn't that impressive at all but i'm not a power lifter, i've only started lifting heavy these last 7 weeks whilst doing U.D 2.0, so the bigger, more impressive stuff is still a while away.

*One more week of U.D 2.0 and then I am taking a holiday as i've finished my university exams, got a month off from work and take a break eating to maintenance calories, can't wait baby!
 
Macros at 174.3p 390.5c 54.4f

Training:
Deadlift: 2x5 70kgs
2x5 100kgs
2x3 110kgs
2x3 120kgs
2x1 130kgs
Bench: 5x5 70kgs
Pull up: 4x6
Dips: 5x5
Horizontal pull up: 5x5
Incline Press: 3x5 30kgs
Decline press: 3x5 30kgs
BODR: 5x5 30kgs
Military: 5x5 50kgs
Upright row: 5x5 50kgs
Weighted decline sit ups: 5x5 with 25kgs

Notes:
*Am stoaked I made the deadlift goal I set myself. That is all.
 
Today is monday. Am going to take a bit of a deload week and go a bit easier on the weights. Will maybe focus on one body part a day instead of three full body work outs a week. Am feeling quite fatigued and saw. Will probably increase cardio though (in the form of kickboxing).

Diet:
10:00AM: steak 58.8/0.0/14.1 = 385 cals
02:00PM: chicken 75.0/0.0/09.0 = 381 cals
04:30PM: Ham 33.0/7.0/06.0 = 214 cals

I havn't eaten my last meal, although I presume it will just be some more of the good shit, meat.

Training:
AM:
20 minute run
5x2 minutes skipping. 20 seconds normal skipping followed by 10 seconds high knees, high speed. Rinse and repeat every 30 seconds, total of 4 times per set.
5x2 kickboxing bag rounds

PM:
Military Press: 6x12 35kgs
Upright row: 6x12 35kgs
Lateral Raise: 4x12 7kgs
Shrugs: 4x12 20kgs
 
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