Workout schedule, diet and health discussion

Thursday, December 29

Been pretty busy recently. On Tuesday 27 did the long supermarket run. Wednesday 28 had a decent upper body gym workout. Before that the last workout was Saturday 24, that was a fairly decent workout too. Next one will maybe be tomorrow or Saturday (30/31).

After the gym yesterday looked at myself in the gym mirror and was not looking too bad, better than I feel.

Was re-inspired by this James Henderson movie yesterday. Especially a quote that was a bit like “heavy weights, light repetition builds a better bench.” I need to mix up 10-12 reps with occasional 3-6 reps of heavier weights.

I’ve stopped doing the deltoid triads for a while as my left shoulder was not happy. It seems fine now but keeping off that for a while. I think what might have caused it was the rope-pulling cardio machine or the cross-trainer so staying off those aswell.

Yesterday I did three sets of…

  • Pull-ups (around 5 each)
  • Dips (around 10 each)
  • Push-ups (around 10+ each)
  • Dumbell curls
  • Tricep push-downs (small number of a heavy weight)
  • 1km+ fairly decent cycling

Also did a few vertical barbell rows.


  • Weight: 153.6 lbs
  • Fat: 13.4%
  • Water: 59.9%
  • Muscle: 44.0%
  • BMI: 21.5%
  • BMR: 1709

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