Ended up taking a few days off training, been a little ill.. feeling better now, should be back on it.

Saturday 1st

Carbs- 193g
Fat- 132g
Protein- 202g
Cals- 3163

Gym;
Squat- 75kg
Bench- 60kg

Sunday 2nd

Carbs- 109g
Fat- 114g
Protein- 200g
Cals- 2352

Gym;
Pullups- 6,6,6
Split squat- 24kg KBs
OHP- 45kg

Throwing, 20mins alone

Monday 3rd- 190.6lbs.. which seemed shockingly low..

Carbs- 283g
Fat- 98g
Protein- 237g
Cals- 3042

Cancelled a throwing session after I left work early with a headache.. got home, took a painkiller, lay on the couch, feel better now.. I've had poor health for the last 10 days now, really hope this is the end of it..

Tuesday 4th- 193.6lbs

Carbs- 226g
Fat- 121g
Protein- 209g
Cals- 2866

Rolling, 15mins glutes and hams, megatight today

Gym;
Pullups- 6,6,6
DL- 130kg
Bench- 65kg
Split squat- 28kg DBs

Wednesday 5th- 194.2lbs

Carbs- 274g
Fat- 119g
Protein- 259g
Cals- 3239

Throwing with one of the Brixton guys, 40mins.. was pretty tough, very windy, and haven't been out for a while..

Thursday 6th- 193.6lbs

Carbs- 460g
Fat- 173g
Protein- 223g
Cals- 4396

Gym;
OHP- 50kg
Squat- 80kg
Dips- 7,7,7

Friday 7th- 194.2lbs

Carbs- 462g
Fat- 143g
Protein- 223g
Cals- 4394

Had a work leavers drinks party, got suitably smashed. Rest day.

Saturday 8th

Carbs- 394g
Fat- 178g
Protein- 228g
Cals- 4108

Brixton training, my throwing is really out of sync, other than that I played pretty well..

Sunday 9th

Carbs- 311g
Fat- 174g
Protein- 257g
Cals- 3919

Gym;
Hip thrusts w/BW
Ab wheel rollouts
Squat- 85kg
Pullups- 7,7,7
Bench- 65kg

Throwing, 45mins alone
Several sets of BW lunges on left leg to address imbalances.

Monday 10- 195.2lbs

Carbs- 240g
Fat- 135g
Protein- 318g
Cals- 3445

45mins throwing with one of the Brixton guys

Glutes are hella sore today.. not sure if thats coz of the squats or the hip thrusts..

Tuesday 11th

Carbs- 307g
Fat- 149g
Protein- 321g
Cals- 3881

Gym;
Rolling glutes, 10mins
OHP- 50kg
DL- 135kg
Bench- 65kg.. tried 67.5kg, got 4 reps out of 1 set, then racked it
Skater squat

Wednesday 12th- 196.0lbs

Carbs- 386g
Fat- 196g
protein- 260g
Cals- 4427

Throwing, 45mins with one of the Brixton guys.

Thursday 13th- 196.2lbs

Carbs- 445g
Fat- 169g
Protein- 266g
Cals- 4373

Gym;
OHP- 52kg (PR)
Split squat- 24kg KBs.. tried a much narrower stance this time, as my traditional ultra wide stance activates the glutes+hamstring but not the quad at all.. narrower felt better for the whole let, not just the back, maybe will mix it up in the future.
Pullups- 7,7,8
Hip raises- xBW
Skater squats
Ab wheel rollouts
Running side plank.. a new exercise I saw on an ACL Injury Reduction plan, not uncommon in ultimate players, could defn feel it in my glute..
https://www.youtube.com/watch?v=s-kJZ22PpCg

Friday 14th- 196.0lbs

Ate; loads, went out for dinner with gf.

No workout, no throwing.

Saturday 15th- 198.2lbs

Had Brixton pickup, which I mostly ran, did a mini tournament, 4v4, which was really successful, we had like 20ppl show up for it, then full game with 7v7, with a pretty high standard.. I was really really happy with this session, everyone having fun and bring a good attitude, exactly what sports should be about!

I still feel throwing is the weakest part of my game.. and is undoubtedly the main reason Fire haven't selected me the last two years, so really focusing on getting as many throwing sessions in as possible.

Forgot to post food for yday;

Saturday 15th
Carbs- 304g
Fat- 174g
Protein- 248g
Cals- 3971

Sunday 16th- 198.0lbs

Carbs- 290g
Fat- 186g
Protein- 283g
Cals- 4075

Gym;
Squat- 87.5kg- https://www.youtube.com/watch?v=88xiV5NhXDA
Bench- 67.5kg- PR
Trap bar DL- 137.5kg.. not too happy with these, felt like my back was rounding towards the end of the set
Pullups- 7,8,8
Stir the pot

Tried some OHP at the end but couldn't manage it, too much for one day..

Then an hour throwing with one of the Brixton guys, really good throwing session in the wind.

Monday 17th- 197.0lbs

Carbs- 421g
Fat- 214g
Protein- 327g
Cals- 5136

Rest day.

Tuesday 18th- 199.4lbs

5k cals, an hour throwing

Wednesday 19th

4500cals

Gym;
Split squat- 24kg DBs, narrow stance
Pullups- 8,8,8
OHP- 50kg
Skater squats
Stir the pot

Thursday 20th

Carbs- 289g
Fat- 195g
Protein- 317g
Cals- 4533

45mins throwing

Friday 21st

Carbs- 407g
Fat- 167g
Protein- 259g
Cals- 4543

Gym;
Squat- 90kg
OHP- 47.5kg.. Not been too happy with this lift lately, going a bit lighter to correct form.

Saturday 22nd- 200.6lbs

Carbs- 418g
Fat- 171g
Protein- 275g
Cals- 4512

Ran Brixton Pickup, played some hotbox first where I was terrible, threw away ssooo much.. but I guess having a liberal attitude to throwing a turn is ok at a small nonimportant event like that, as long as I can rein it in for trials.. Didn't throw away during the full game so I think I'll be fine..

Sunday 23rd

Carbs- 312g
Fat- 133g
Protein- 307g
Cals- 3679

Gym;
Pullups- 8,8,8
DL- 140kg.. only did 4 reps, not happy with these.. but form actually looks ok in the vid.. https://www.youtube.com/watch?v=zs5wFz5K-hU

Split squat- 5x5x26kg DBs
https://www.youtube.com/watch?v=TlZbyqoaq-Q

Bench- 70kg- PR
https://www.youtube.com/watch?v=DEu5PeUKuU0

Throwing, 20mins alone

Monday 24th

Carbs- 360g
Fat- 197g
Protein- 235g
Cals- 4663

Rest day.

Tuesday 25th- 200.6lbs

Carbs- 386g
Fat- 219g
Protein- 243g
Cals- 4990

Gym;
Ab wheel rollouts
Squat- 92.5kg- https://www.youtube.com/watch?v=QdzUX-CeVD4

Split squat, narrow stance, 28kg DBs

Pullups- 5,5,5, +4kg
First time I've ever added weight to a pullup.. feels like a landmark moment, when I was a fat kid I couldn't do one pullup, I remember being impressed I could do two in a row a couple of years ago..

OHP- 50kg- https://www.youtube.com/watch?v=vF-yBkSn38I
Not too sure about form here.

Not one but two throwing sessions, an hour each, shoulder hurts now.
In the morning with gf, in the evening with one of the Brixton guys

Wednesday 26th

Carbs- 169g
Fat- 166g
Protein- 273g
Cals- 3276

20mins throwing with gf.

Thursday 27th

Carbs- 287g
Fat- 179g
Protein- 285g
Cals- 4080

Gym;
Squat- 95kg.. wow this was tough.. actually took a 9min rest between sets!
https://www.youtube.com/watch?v=1NHoGmgIQ6w
I really like that last rep, you can just see the grind.. and how hard I was trying to avoid any buttwink

Bench- 1x4x72.5kg
2x5x70kg
Didn't miss a rep, chose not to try it coz I thought I would miss it.. hopefully will be able to do them all at 72.5kg next workout

DL- 140kg.. this actually felt easy.. which seems amazing, the same weight a few days ago felt really tough.

30mins throwing with one of the Brixton guys.. right bicep is a little sore from throwing hucks, will try to keep the throwing sessions short range for the next few days.

My current motivational video of choice is this one.. he's such a beast of a man.. but he also obviously works out like hell.. if giants went out and played ultimate, it'd look like this.
https://www.youtube.com/watch?v=gr95XUPahQ8

Friday 28th

3.3kcals

Saturday 29th

4.4kcals

Away for a couple of days on holiday with gf, no throwing or workouts.