Training 22/10/17

Sun 22/10: Press / Triceps

Food yesterday: Target 2735 kcal, actual 2592 kcal

Activity yesterday: 9.4k steps

Sleep last night: 7 hrs 52 mins – 51 mins awake

AM BW: 74.3kg (+0.1kg from yesterday)

Overhead Press:
2×5 @ 20kg
1×5 @ 35kg
1×3 @ 45kg
3×2 @ 50kg (new PR, +1kg)
1×10 @ 39kg (PR)
1×10 @ 37.5kg mega layback last rep
1×9 @ 36kg toasted

Lateral Raises:
3×20 @ 12.5lbs
(rest pause sets, 1 min rests)

Lying Tricep Extensions:
1×12 @ 36kg (equal PR, whoops! Undershot weight…)
2×8 @ 37.5kg (pretty sure that’s an all time PR)
1×6 @ 37.5kg
1×8 @ 35kg

Close Grip Bench Press:
2×5 @ 20kg
1×3 @ 40kg
2×10 @ 50kg
1×8 @ 50kg

Footage:

Averaged 2506 kcal/day this week (versus a target of 2677), so I was non compliant. Average weight is down just 0.2kg. This mini cut isn’t off to a great start. Not gonna drop macros this week though (not on purpose anyway) – just wing it a little and see if my creatine theory is right.

Session notes:
– 50kg has been my press 1RM for ages – think I first hit it in about January this year. In fact I still haven’t ever pressed higher than this for a single. But managed to griiind out TnG doubles, three times. Happy with that 🙂 Bar path looks like it got pretty horrible on the back off sets.
– LTEs were supposed to be sets of 6-8. 36kg was too light. But my logs don’t show anything heavier than that. Interesting…. clearly there are tricep gainz.
– By the time I got to the benching even the empty bar felt heavy. Triceps hashtag rekt. Was surprised I managed to bust out as many reps as I did. Form actually felt pretty good.
– 1 hr 18 mins, awesome sauce. Except I gotta mow the lawn this arvo and all I wanna do is sit on the couch, hah! Have an awesome day LOTI 😀