Is that protien in grams?

Yes, protein in gram.

Oh lol. I was only seeing 17,12,16,16....I opened the pic and saw it was in the 100s.

I found a gym that's part of my main gym network so I squeezed in a workout today. There was enough space so I could finally record a BP set.

BP
20x20
15x30
5x40
5x50
5x55
5x45

Close grip bench
5x40
5x50
5x50

Squat
5x20
5x30
5x40
5x50
5x55
5x55
8x40

OHP
10x20
5x30 => pain
10x20

Ez curl
15x22
2x15x27

Pullup 5 5 6 5

Bench looks really loose. Get a big deep breath and let it out between reps instead of deflating on the way up. I'm still a bench press noob but I find that my reps are a lot cleaner when I go slowly and controlled on the descent.

I stole rAv's app to import the workouts, so far so good.

Morning Workout Push
Monday, 5 December 2016 at 11:08

Pull Up
Set 1: 5 reps
Set 2: 6 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 6 reps
Set 6: 6 reps

Bench Press
Set 1: 20 kg × 20
Set 2: 30 kg × 10
Set 3: 40 kg × 5
Set 4: 50 kg × 5
Set 5: 60 kg × 5
Set 6: 60 kg × 5
Set 7: 60 kg × 5
Set 8: 60 kg × 5
Set 9: 65 kg × 3

Shoulder Press
Set 1: 20 kg × 10
Set 2: 20 kg × 15
Set 3: 20 kg × 15

Tricep Extension (Dumbbell)
Set 1: 18 kg × 15
Set 2: 18 kg × 15
Set 3: 18 kg × 13

Tri Pulldown
Set 1: 7,5 kg × 12
Set 2: 5 kg × 15
Set 3: 5 kg × 15

https://strong.app.link/l2RCLx1cRy

Point taken on the breath. Beside that, I don't think I'm that lose, I mean, I'm a fat dude, obviously to the eyes ima look like bibendum.

I wish it was my app. I'd be rich, probably But yea it's the best app for workout logging imo.

Renton's right though, bench needs a lot of work. You're indeed very loose and your bar path is very off. You should press towards the rack/your face so that at lockout you have the bar straight over your shoulders. At the top you're still out in front of your shoulders which creates unnecessary moment arm and that will cost you energy.

Watch the "So you think you can bench" series on youtube with Dave Tate. It will help you a lot imo.

How do you feel energy wise when you have the really high protein days?

Afternoon Workout Pull
Tuesday, 6 December 2016 at 14:08

Pull Up
Set 1: 6 reps
Set 2: 6 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 7 reps

Deadlift
Set 1: 60 kg × 5
Set 2: 80 kg × 5
Set 3: 90 kg × 5
Set 4: 90 kg × 5
Set 5: 90 kg × 5

Bicep Curl
Set 1: 23 kg × 15
Set 2: 23 kg × 15
Set 3: 23 kg × 15

Bent Over Row (Dumbbell)
Set 1: 22 kg × 10
Set 2: 22 kg × 10
Set 3: 22 kg × 10

Bicep Curl (Dumbbell)
Set 1: 14 kg × 12
Set 2: 12 kg × 10

https://strong.app.link/U4AVUAv6Sy

Girl called me in the middle of the workout to cancel the date we had tonight. Twice this happens with 2 different girls this week, why do they that? It's not like I show up as a sex predator on google either. Anyway, that ruined the workout.

Energy is ok. I would not do it everyday since it's not sustainable in the long run (2 and sometimes 3 protein shakes for 38 grams of protein each). Make sure you drink a lot of water if you go beast mode, you don't want to damage your kidneys.

I don't feel great on a super high protein diet. I tried eating really high protein at one point and felt like death tbh so never again.

Evening Workout Leg
Wednesday, 7 December 2016 at 18:27

Squat
Set 1: 20 kg × 5
Set 2: 40 kg × 5
Set 3: 50 kg × 5
Set 4: 55 kg × 5
Set 5: 55 kg × 5
Set 6: 55 kg × 5
Set 7: 55 kg × 5
Set 8: 55 kg × 5

Pull Up
Set 1: 9 reps
Set 2: 5 reps
Set 3: 4 reps

Leg Press
Set 1: 135 kg × 10
Set 2: 135 kg × 10
Set 3: 135 kg × 10

Lunge (Barbell)
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 20 kg × 10

https://strong.app.link/YcH524X2Uy

Great workout. I'm eager to try 1 plate next time. One question, for leg press, should I start deep to work the glutes or go for more weight but focus on the quads by starting higher?

One quick recipe I came up with. 420g of frozen fish (76 cal, 17g prot per 100 gram), 400 grams of potatoes, 50g of 0% fresh cream, 1 garlic clove. Microwave the fish for 8 minutes or so, cook the potatoes in water. Mash everything together and you've got a brandade. 77 protein, 78 carb for 652 cal. Can't beat that.

ewwwwwwww

For leg press just go as deep as your mobility allows without your lower back coming off the pad. It's a quad iso, it won't work the glutes that much because there is little hip extension.

Recipe sounds gross. Good macro's tho.

rAv, if it was your app, I'd fly to Thailand and punch you in the dick for being a lolapple slappy.

OP,

Lol at microwaving fish.

A lot of your DL problems seem to be caused by poor lat engagement (both concentric and eccentric). I suck at deadlifting, but screwing my lats down (feeling like you're bending the bar around your shins a bit) has been a useful cue for me, in addition the whole "scaps in your back pocket" classic.

Breathing in between bench reps isn't optimal IMO; you should be able to get 3-4 on one breath, then a quick reset and knock out the last rep or two. Regardless, getting tighter (maybe widen your stance a bit and externally rotate your hips more), screwing down your lats more and keeping them there, and, as others have said, fixing your bar path would help.

Weight this morning is 86.5kg. I was 85.9 just 2 days ago. I give up on trying to make sense of this.

Today was supposed to be push day but the doctor insisted I rest.

WRT microwave fish. If there is one thing that's worth to be microwaved it's fish imo. Yeah it's not as good as oven papillote or steamed but still decent.

A .6kg weight fluctuation is completely standard and meaningless, I have bigger fluctuations in one day

Evening Workout Pull
Friday, 9 December 2016 at 18:46

Deadlift
Set 1: 60 kg × 5
Set 2: 80 kg × 5
Set 3: 100 kg × 5
Set 4: 100 kg × 5
Set 5: 100 kg × 5

Pull Up
Set 1: 5 reps
Set 2: 6 reps
Set 3: 6 reps
Set 4: 5 reps
Set 5: 5 reps

Bicep Curl
Set 1: 30 kg × 10
Set 2: 30 kg × 10
Set 3: 30 kg × 10

Bent Over Row (Dumbbell)
Set 1: 24 kg × 10
Set 2: 24 kg × 10
Set 3: 24 kg × 10

Shrug (Dumbbell)
Set 1: 16 kg × 20
Set 2: 16 kg × 20

Hammer Curl
Set 1: 12 kg × 10
Set 2: 12 kg × 8

https://strong.app.link/qcPVeEzpYy

yeaaah, not sure about the deadlift. My lower back is sore. Hopefully it's no big deal but I won't attempt new PR without someone watching my back to tell me if it's rounding.

Decent workout, I really gave everything I had in this one.

Just a quick word to the people giving me advice. Thank you so much. I know I'm not improving as fast as I could but you gotta understand I'm just finding out I have a body. I've abused it for more than 20 years smoking, doing drugs, eating crap and just being a unhealthy POS. It's hard for me to process all the cues to have good form but I'm working very hard toward it. Thank you so much for your patience, it means the world to me. I know a forum is only as good as its members, I know it's give and take, so far it's only been taking in H&F for me. Hopefully one day I can take a noob under my wing and show him.

Midday Workout Leg
Saturday, 10 December 2016 at 12:42

Squat
Set 1: 20 kg × 5
Set 2: 40 kg × 5
Set 3: 50 kg × 5
Set 4: 60 kg × 4
Set 5: 55 kg × 5
Set 6: 55 kg × 2

Pull Up
Set 1: 5 reps

Leg Press
Set 1: 145 kg × 10
Set 2: 145 kg × 10
Set 3: 145 kg × 10

https://strong.app.link/vbAaf4nBZy

Big fail of a workout. Slept badly last night and very much stressed by the exams that started. We will see next week.

No workout until Friday because of exams. I feel weak.

Weight this morning is a satisfying 85.7kg. Calories have been all over the place.

Morning Workout
Saturday, 17 December 2016 at 10:09

Pull Up
Set 1: 5 reps
Set 2: 4 reps
Set 3: 5 reps
Set 4: 4 reps
Set 5: 4 reps

Bench Press
Set 1: 20 kg × 8
Set 2: 30 kg × 6
Set 3: 40 kg × 5
Set 4: 50 kg × 5
Set 5: 60 kg × 4
Set 6: 50 kg × 5
Set 7: 55 kg × 5
Set 8: 55 kg × 5

Squat
Set 1: 20 kg × 5
Set 2: 20 kg × 5
Set 3: 30 kg × 5
Set 4: 40 kg × 5
Set 5: 50 kg × 5
Set 6: 50 kg × 4
Set 7: 40 kg × 5

https://strong.app.link/TYiyQfKmbz

Felt good being back at it after a week break. Pull up were hard, I guess that's what happens when you don't train for a while.

Are you following a program to get your set/rep schemes? They seem kind of off the wall.

I try to do 5x5 at at least 80% of my 5RM