Asoe's road to something

[rash797]

Ok nice one, will be buying spinach today!

[asoe209]

cool, yeah any thing green is pretty much free for all, its more the root veg that will have higher carbs in them so if your trying to keep them low green all the way.

[asoe209]

Back to food tracking thanks Rash, not done it for a bout 3 weeks or so now, so its about time i get back on it and make sure im taking in what i need to for my goals,

will post how the week went at the end of the week see how that looks next to yours rash as it seems are goals are pretty much the same and almost doing the same thing as well.

[rash797]

Cool, good luck!

[asoe209]

you to feller...

[asoe209]

Iphone messed up again so no gym buddy tracking today love old fashioned notes lol. really have to sort this phone out thought it was in charge all night and never even charged...

Workout B1

Smith Machine Bench
Funny compared to my old bench the racking and un racking you have to twist the bar different lol. Weight was down by 5 of this could have gone for the 65 but still getting back into the swing of thing. I as aiming for an 8-10 rep range but feel short of that.
60x6
60x6 only just.
50x8 prob should drop by 5 rather than 10
50x6

Free bench
40x3 crazy wobble wioll need to drop weight. Really worried about free benching and defo need practice on this, seems all that smith work does not help for good form on benching its like starting all over again.

30x6 less wobble and little more controlled still not the best, will keep these in the session to improve on it but at lower weight think may be 20-25kg and build up from there on free bench.

Hammer Incline
40x10
40x10
40x9

Dumbbell OHP
These were fine nothing new here can go for next weight up next session
15x8
15x8
15x8

Dips or tri extension
Skipped this today ran out of time, but did find the did station

Standing calf raise
The weight on these are in number like the cable row’s have not idea of what the weight of the number are will have to ask some one.
20x4
20x5
20x5

Hammer Crunch Machine
Could not work out how to use the hammer machine so I used another crunch machine again not sure how the weight is labelled on this one im pretty sure its KG.
20x5
20x25 not sure what this weight is in kg or lbs
20x25

[asoe209]

Todays Lunch Post workout Meal (Fast Break)
200g Pasta
200g Chicken Breast

Calorie Total
1,128
Carb 148g
Fat 8g
Protein 117g

[asoe209]

After some consideration I have decided to decrease the weight on some of my lifts to get the progressive loading going. I want to be working in the 8-10 rep area but my compound lifts are working a in a 4-6 bracket.

will try this out for a few weeks and see how that goes increasing weigh each session if i complete my target range.

[asoe209]

I messed up this morning, I over slept so it's now thrown every thing out of whack.

The plan now is to go to my old gym after work and do my session there as membership still works until the end of the month. I had my lunch ready for it to be the bigged meal after morning session lucky I there was extra so just packed an extra pot so I have a smaller amount at lunch and have the old pre pack luch after my session at my mum, Let the traffic die down a bit to.

[rash797]

Will take a while getting used to the new routine! Snow here so might not make it to gym. Will see what roads are like later..