eat less food and stop snacking then imo

Restaurants in China obv get their meat and fish from super secret places not available to the public. Must suck not being able to buy that yourself

Ive been lazy in updating this thread.

As far as weight im down to 80.6 kg or 177.32 lbs. Im pretty happy with my weight loss so far.

I spent a week back in the states for chinese new year, didnt work out but ate significantly healthier. My parents are both health nuts and dont keep snacks in the house.

Now my workout updates:

Working heavier on bench now, less reps. My last try was something like 185x7, 195x4 185x5

Dips im adding 10lbs and can still bang out 3 sets 10 reps. go up to 15 lbs next time.

Chinups im assited 50lbs 3 sets 6 reps.

When i can do 3 sets 10 reps ill move down to 40lbs assisted and so forth. (is this a good plan?)

Ive got my local personal trainer to help me out with squats and deadlifts. Ill post videos when im somewhat happy with my form.

yesterday:

Elliptical- 20 minutes for 210 kcal

Squats- 175x3
185x3
185x3
175x5

Front squats: 95x3x3
sled: whatever was on there, x3x10
ab stuff

Yesterday:

Elliptical: 20 minutes for 213 Kcal

Bench 45x8
135x10
155x10
165x7x2

Incline bench: 135x10x3
Machine fly, dumbell fly, rope attachment pulldown and ab stuff.

This really tired me out, dunno why.

Might have something to do with you doing worksets on the bench for 45 minutes.

Oh yeah also did

dips bw+15lbs couldnt hit 10 reps, did 3x7.

hahaha kpowers. That guy didnt show up today (he usually come m-f).

im kinda worried hes going to be there with a baseball bat today

Yesterday:

Assisted chinups: Bw-50 got 8 reps the first set then 7 and 7.
Negative pullups: dont know how to score these
Lat pull downs
Seated rows
Good Mornings (first time ever doing these): 95x3x10
Reverse fly
curls

Elliptical 7 minutes for 60kcals, my ankle was hurting. Hope it doesnt affect my squats today.

Time them. You can either go for max time per rep or set a fixed time for reps (slowed descents). Do your best to hold at the top position.

Thats basically what i have been doing. I try to hold my chin up above the bar for as long as possible and then fight gravity for as long as possible.

Probably start doing some just straight hangs and time those too. I figure these will help my grip and whatnot.

Went in yesterday expecting to do legs.

Got into the squat rack just doing 45lbs but ankle was still hurting. So i just did some stretching and stuff and went for a massage. Woke up this morning with no pain at all so hopefully it will all be fine.

2 days ago had a meeting that went late, didnt work out.

Yesterday:

Squats: 45x8
135x4
155x4
185x5
185x(4-5)

I had one lift on the last set where my form just felt terrible. probably not counting this

Front squat: I have no idea if i am doing these right, need to look at some form vids, Basically just held it in rack position and got low.

But as for results:

45x5
65x8
75x5
These are tiring.

Sled, Whatever was on there 3x10 was something like 250+ lbs.

Ab stuff
Negative pullups: was able to keep my chin above bar for about 7 seconds.

Yesterday:

Assisted Chinups: BW-50 4x10
Lat Pulldowns
Seated Rows
Reverse fly
Elliptical: 22 min for 240 Kcal
Jump rope for 10 minutes
ab stuff.

After this i tried to do a negative pullup and just plopped straight down.

Today is valentines day so no workout.

Yesterday:

Military Press:
45x10
65x10
85x4x2 (next time jump up a little less)
65x6

These hurt my wrist so i took it a little easier on bench

Bench press:
45x10
95x5
135x5
155x8x2

My wrist hurt a lot so i stopped doing presses until it felt better.

Fly machine
Ab stuff
Dips bwx6x3
Incline bench: 115x3x10 (really easy).
Lateral raises

Not too happy with this workout.

Yesterday gym was crowded as ****, still nobody doing squats



Squats:
45x5
65x5
135x5
155x5
175x5x2

Didnt go down in weights on purpose, all the other plates where being used.

Front squats:
45x5
65x5
85x4

Tiring as hell. Im still having a little trouble keeping the bar at rack level comfortably.

Sled 225x10x4

Fooling around inbetween sets i was able to do a complete chinup without assist. Really proud of that.

Abb stuff.

Ive been too lazy to do cardio. Ill do 30 minutes straight today.