20 sep
banded side kick, yellow bandx20,20,25 this is rehab. feels a miniscule bit better every week
bench press 150x6 technique at 150 getting better but not good enough, whenever I break the 150 barrier stability becomes an issue. Should have been able to do 7 since I did 8 with 147.5
cambered bench press 100x10,10,10
seated db external rotation raise 11kgx8,8,8
- 381053094_857852365962136_8609279010173365938_n.jpg (97.23 KiB) Viewed 1679 times
diet is
1: corn tortilla, chicken breast, sriracha mayo, cheese slice, 2 homemade oatmeal brownies
2: 200g chicken breast, 100g rice or noodles, some herb and veggies
3: as #2 or occasionally 200g salmon
4: 250g burger patty, burger bun, 1 slice burger cheese, 1 slice pepperjack or emmentaler, onion, lettuce, burger sauce, ketchup, mustard, 350g air fried sweet potato fries or regular potato fries
supps are
with meal 1, 200mg magnesium, 20mg iron, 30mg zinc, 5000 iu vitamin D, 6 high strength omega 3 caps
with meal 2, 200mg magnesium, 1g niacin
with meal 3, 200mg magnesium, 1g niacin
with meal 4, 200mg magnesium, 20mg iron, 30mg zinc, 5000iu vitamin D.
Yes I need that much magnesium or else I wake up screaming in the middle of the night from quad and inner thigh cramps even chest and hamstrings sometimes. Have mediterranean genes so iron and mineral absorption sucks, plus I am very active and need 4k calories to just break even bodyweight wise.
I will stick to the diet and not munch on stuff inbetween or else over time I just gain more additional fat and ofc my insulin sensitivity gets worse.
I weigh about 91-92kg in the morning right now. I will compete in the 82.5kg weight class in the future and would rather walk around below 90kg and then water load and carb deplete for weigh ins without having to do a cutting diet for weeks. With water loading I lose about 3kg very easily and carb deplete another 3kg easily. I will gain a few kg muscle the next decade so I need more margins and learning to stay leaner year round without effort.
