Days 9 & 10

Days 9 & 10, not too much to tell, back on the program…………..

SUPPS
Pre-workout
Amino drink (containing BCAAs, caffeine, Taurine and a bunch of useless shit)
Glutamine ± 5g
Creatine ± 5g
BCAA ± 5g
HMB (new one for me as just got from the UK) ± 2g
Arginine EE ± 2g
Post workout
Muscle-Pharm Combat Powder Scoop

Throughout day
Fish Oil x 20g (±1g for every % bodyfat)
Multivit
Antioxidants
± 5/10g vitamin C

TORTURE TIME
AM
Early morning interval sprints. Office hours are 7am-4pm in Jakarta (to try and beat the main rush) so have to get up at 6am if want to run. Decided to take the opportunity to run outside while here. It’s not possible in Saigon as they all get up before 6am, I live nowhere near a park and the roads are death traps to sprinting chubby white people. In Jakarta the apartment is in an area that is a little secluded from the traffic so running outside works well. The only downside is that the area isn’t secluded from the fucking pollution. After two days sprinting outside (just 10 mins at a time) I’ve got eyes like the late George Best on a Sunday morning……...in the 1970s, nice.

PM
Tabata workout – Same protocol just different moves due to it being a different gym (with a barbell)

Day 9
Barbell Upright Row
Barbell Back Squat
Deadlift
Lat. Pulldown (Cable Machine)
Bent Over Row
Barbell Bicep Curls
Reverse Barbell Curls (as an additional finisher)

Day 10
Dumbbell Bench Press
Dumbbell Pullover
Dumbbell Chest Fly
Tricep Extension
Crunches (decline bench)
Leg Extension (Machine)

Workouts felt pretty decent tbh, admittedly the choice of moves has been a bit haphazard and random. Need to improve this to make sure I’m not overtraining anything on consecutive days. Will be easier when back in Nam and I can perfect the workouts to improve the split.

Update (realised on Day 11): I was taking another look at the Ripped to Shreds book and realise that I have fucked up a bit. The Evening Tabata workouts are meant to be performed for 8 sets per move when I have been performing only 6. What a dickhead, 8 sets of each move tonight it is.

FEASTING (WITHOUT THE ‘E’)
Day's food pretty similar on both days, salmon salad and sashimi in the Japanese restaurant near the office both days for lunch. Evening meal was baby spinach salad, day 9 was with the leftover Indian meat (Tandoori), day 10 was some Salmon Fillet. Lovely, both days. Had overdone it on the fat on day 10 and was still well below my protein so I had to have a shake later to bump it up. This bumped my cals up also but 3,685 cals with decent macros from good sources over 2 days is fine by me. Did a test to see whether I was in ketosis or not the evening of Day 10, trace amounts of Ketones present, again Happy Days!

Weigh-in update
My thoughts regarding the dodgy weigh-in on Sunday were well founded. Been weighed a few times since getting to Jakarta and seem to be hovering above the 92kg mark. I’ll take a +2kg loss while seeming to gain strength as well.