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I havent been training today but I bought a cheap pre workout to provide a little placebo affect .

My diet today has been an atrocity.
I had a black coffee
A pizza slice and feel pretty gross.
I stayed up watching fury vs ngannou and had pizza with salad and jacket potatoes.

My protein intake is really low.

Any help please guys. I'm relying on my Gene's to always look ok and I'm not eating to keep my bf low.
cheat day bro
 
Today.
Fasted gym as I felt sick training after eating yesterday.

Deads
100kg 5 sets
X10
X10
X9
X8
X7

Dumbells bench
30kg x 10
35kg x 10
40kg x 10
45 kg x 7

And then I did cable crossovers for chest. then had a play on the machine I've attached.
Turns out whatever it is I'm really strong on it, as I can do the max for 12 plus reps


Then I had 20 grams protein shake
18g protein bar
A cortado and then did some work.
@russianstarr you only ate protein shake and a bar? clean day what was the eating window? time

@russianstarr keep pushing it
 
Good morning everyone.
I have been to the gym today.
I was very puffy this morning in the face, not really sure why.

Anyway I did increasing weight on the machine shoulder press.
70kg x 10
75kg x 8
80kg x 8
85kg x 6
90kg x 4

Shoulder dumbbell flys
15kg dumbells x 10
X 8
X 7

Rear delt shoulder flys (machine)
20kg x 15
22kg x 12
25kg x 10

Shrugs
100kg x 12
X 10
X 10

Then some cardio to finish.
 
Good morning everyone.
I have been to the gym today.
I was very puffy this morning in the face, not really sure why.

Anyway I did increasing weight on the machine shoulder press.
70kg x 10
75kg x 8
80kg x 8
85kg x 6
90kg x 4

Shoulder dumbbell flys
15kg dumbells x 10
X 8
X 7

Rear delt shoulder flys (machine)
20kg x 15
22kg x 12
25kg x 10

Shrugs
100kg x 12
X 10
X 10

Then some cardio to finish.
@russianstarr water retention is normal when you're back in the training

cardio how much cardio?
 
@russianstarr water retention is normal when you're back in the training

cardio how much cardio?
I did about 50 kcal fast walking on the incline set at 6%
I didn't do any more than that as I have had a chest infection the last 2 weeks and struggle getting my breath.

day off today.
Massive storm, and was not feeling right last night, something I ate didn't agree.

Yesterday I did shoulders and actually felt quite strong, but i had some chicken at dinner time and think it wasn't quite right Haha.
 
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