Day 7

Oh the stress of it!

Bit of a dilemma today as had organised (months ago) to go to some weird-ass theme park with my old driver and his family. I know it seems a bit early in the program to be making excuses but this wasn’t your run of the mill outing with friends, Vietnam is different. Through a mixture of respect and being polite, there was no possibility of me preparing something ahead of time for myself. It was going to be a bit of improvisation, hope for the best, try not to go overboard but make sure I don’t offend anybody. One thing was for sure; the low-carb program was out of the question. This wasn’t ideal on the 1st week of the program but it couldn’t be helped, it was a promise we made a few months back when we relocated back to Saigon and with the language barrier (his English isn’t great but it’s miles better than my Vietnamese) and the difference in culture there was no explaining my ‘program’ to him. Anyways, it didn’t go too bad; they had prepared a load of lovely fresh fruit for us to eat in the park, then we had a bit of ice cream and then they took us to a roasted meat & rice restaurant before dropping us back. Nice day and damage wasn’t too bad.

They ended up dropping us back home earlier than planned so I had a think about the week ahead. Decided to take advantage of the extra calories and the refilled glycogen stores and do a heavy workout tonight (25 minute Tabata wasn’t going to cut the mustard). Then the plan was to go back on the R2S (Ripped to Shreds) low carb program plus intermittent fasting. On the exercise side, back to the early morning interval sprints and evening Tabata workouts, back to the fat burning.

Get tae' fuck belly

SUPPS
Pre-workout 
Amino drink (containing BCAAs, caffeine, Taurine and a bunch of useless shit)
MusclePharm Assault (had a scoop left so thought I’d swallee it)
Glutamine ± 5g
Creatine ± 5g
BCAA ± 5g
HMB (new one for me as just got from the UK) ± 2g
Arginine EE ± 2g
Post workout
MusclePharm Combat Powder - Scoop
Glutamine ± 5g
Creatine ± 5g

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

TORTURE TIME
Back Squat
132kg x 5 – Personal Best
112kg x 7 – Nice and low
92kg x 9 –  Ass to grass

Barbell Deadlift
130kg x 4 – warm-up
162kg x 5 – Another PB WTF??
140kg x 7 – Nice finisher

Barbell Shrugs 
102kg x 6 - no straps, grip failed
72kg x 12

Seated Calf Raise (plate loaded)
90kg x 8 – warm up followed by semi-dropsets (rest between sets = the time it took to drop a plate off)
90kg x 12
75kg x 14
60kg x 16
45kg x 18
30kg x 50

Well what a fucking surprise this workout was. Felt strong as an ox. I put it down to the refeed day on Friday after a heavy workout, followed by a day of clean nutritious food and then plenty of calories today.

Nailed it!

FEASTING (without the E)
Mentioned my food earlier up until the workout. Planned to just get plenty of carbs and keep my calories sub 3000. Main event was chicken fried rice (my own) details below:

TALE OF THE TAPE
As flying early tomorrow, decided to have the weigh in today, which ended up being a bit of a bad move in some respects:

Weight – 95.1kg (up 0.1kg)
Waist – 102.0cm (down 2.5cm)

I haven’t got disheartened over the weight tbh as it was one weigh in and the results were definitely skewed. You see I weigh myself most days, whenever the opportunity presents itself under the right conditions (preferably fasted, well hydrated with little water retention). I had been hovering between 92-93kg since around Thursday. Since then I’d done two things, replenished my glycogen stores and more significantly, ate a shitload of salt yesterday (cooked meats and roasted veg in particular). So in hindsight, the conditions were poor and I’m confident that in a day or so I’ll be back around the 92-92.5kg range.