02-01-24
Another great day, did a pull 1RM using Epley this time so the numbers should be correct hopefully. I know nothing beats a good old 1 rep max but I just don’t trust my body to do true 1RMs so relying heavy on the formulas. Diet was pretty on par, gonna change meat to chicken for a couple weeks starting tomorrow. Will be doing 1RMs for legs in the AM and then back to normal training starting Sunday.
Sleep 2130-0630 9 hours
All caloric intake is from 12pm-6pm
Diet
Lunch
8oz Venison Sausage
416cal 0g Carb 16g fat 56g protein
150g Avocado Spread
242cal 12g carb 22.5g fat 3g protein
160g Broccoli steamed
54cal 10.6g carb .6g fat 4.5g protein
160g Pineapple
80cal 20.8g carb .2g fat .8g protein
Lunch Macros
792cal 43.4g carb 39.3g fat 64.3g protein
Snack
8oz Venison Sausage
416cal 0g Carb 16g fat 56g protein
Ole Spinach and Herb Large Wrap
80cal 24g carb 2g fat 8g protein
Snack Macros
496cal 24g carb (18 fib) 18g fat 64g protein
Dinner
330g Pork Tenderloin
471cal 0g carb 17.7g fat 70.7g protein
150g Avocado Spread
242cal 12g carb 22.5g fat 3g protein
160g Broccoli
54cal 10.6g carb .6g fat 4.5g protein
160g Pineapple
80cal 20.8g carb .2g fat .8g protein
2.5c Skim Milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
1047cal 70.9g carb 40.9g fat 99g protein
Fatty acid supps
Fish oil 80cal 8g fat
Lecithin 40cal 4g fat
CLA 40cal 3.2g fat .7g protein
Pumpkin oil 18cal 2g fat
Total Omega liquid 2tbsp 120cal 10g carb 9g fat
Cod liver oil 1tbsp 137cal 0g carb 15.2g fat
Pre/Post/EFAs macros
355cal 10g carb 34.2g fat 0g protein
Day macros
2690cal 148.3 carb 132.4g fat 227.3g protein
Exercise- Pull+Core LA Fitness
Fasted Cardio Tread 65m avg HR 123
1st set warm up
2nd set to failure for 1RM Epley Calc
3rd set to failure
Weight training 30 Sets Avg HR 112
Asst pull-up -100x15x3
Asst dead hang -100x45sX3
Decline Cable Fly 50x15x3
Cable Single arm pullover 17.5x15 27.5x8,8
35 1RM
Facepull 52.5x15x3
Cable Bar Curl 42.5x15 57.5x9,8
75 1RM
rev pec deck 100x20 130x18,12
208 1RM
Diverging lat Pulldown 110x15 145x12,10
203 1RM
Mach row 90x15 130x15,
195 1RM
Mach Crunch 100x20x3
Sauna 30mins avg HR 133
In Sauna Vacs 10x30secs