Catch up post today, covering days 11-14 (20th – 23rd September).
SUPPS (all days provided working out)
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
± 5g vitamin C
Day 11
TORTURE TIME
AM
 |
| The effect of running in Jakarta for 10 mins a day |
PM
Tabata workout – Same protocol just different moves, went well.
 |
| This is where my morning runs would take place in Vung Tau, Vietnam. Place was boring as shit but at least the air was clean! |
FEASTING (WITHOUT THE ‘E’)
Lunch - Japanese resto I go to was closed (election day in Jakarta) so I had to go the Chinese restaurant instead. Wasn’t as clean and harder to estimate but I had a go. If I’d have known in advance I’d have just got espresso’d up to the eyeballs and fasted till the evening.
Dinner – Chicken salad and seared salmon NYOM.
Snacks – some ham and some crispy salmon skin (like a bag of crisps but zilch carbos booyakasha!)
Day 12
TORTURE TIME
Rest day
FEASTING (WITHOUT THE ‘E’)
Lunch – Back to the Japanese, banging.
Dinner – Indian takeaway, protein only.
Snacks – The salmon skin & some cheeeeeeze
Day 13 (Disasters Eve)
TORTURE TIME
Wasn’t sure how this morning’s gym session would pan out. Today is a refeed day so I’m doing a heavy workout, the kind I love. But I’ve been low carb for 5 days prior to the workout so definitely carb depleted and in a ketogenic state. I had a choice of just going the gym early, fasted or trying to get a few carbs in my system beforehand. I chose the latter, getting some fruit and a protein shake inside me about 90 mins before working out. The workout went like this:
Squats
130kg x 6 (not perfect or full depth)
110kg x 6 (full, 6 definitely enough)
Deads
140kg x 7
120kg x 10
80kg x 13
Shrugs (w/straps, forgot chalk)
120kg x 6
100kg x 9
Seated Calf Raise (on plate loaded hammer strength leg press)
Warm-up
200kg x 12
300kg x 6
Drop-sets
400kg x 6
350kg x 5
300kg x 6
250kg x 6
150kg x 11
100kg x 16
50kg x 22
As you can see, was weaker in this workout than the few previous. I put it down to the low-carb this week. Not bothered by it as these workouts are just to ‘keep my hand-in’. My hope is to get one of these heavy workouts in around once a week.
FEASTING (WITHOUT THE ‘E’)
Lunch, postworkout - Chicken fried rice, home cooked
After that I stopped counting, it was my Dad’s birthday plus it was a refeed day. We went out for a meal, couple of beers, nothing too drastic. The problem is it didn’t stop there. My team were playing and my Dad fancied going out to watch it. So we went to the local boozer and I proceeded to do around 2/3 of a bottle of vodka in. Had a great time doing it but my word did it fuck me up, in more ways than one.
Day 14 (Disaster Day)
Today was mainly spent travelling back from Jakarta to Saigon. Had planned to fast as long as possible, not easy when hungover. Anyways, was on the 1st flight, went the toilet and when I came back they had served breakfast. The dutiful Wife decided she didn’t want anything but was undecided as to what to choose for me (I had planned nothing) so she got one of each. The ‘hangover from hell’ told me to eat both of them and he would fuck off, so I did but he didn't. When we got to KL airport I had a bowl of noodles and then had a big meal delivered when we got back home. We still had some birthday cake left from the Wife’s birthday and I had a big slice of that too. I made the fucking thing and I know the macros were not pretty. Estimated cals for the day ~5,000!
Needless to say I didn’t do my weigh-in, what a silly fat bastard who has gone and fucked things up.
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