So after the indulgences of yesterday evening I hit the gym hard this morning. I haven't done a fasted resistance workout for a while and this is the first one I've done while training with @ivargereiko. Having given Ivar the details of my cheat meal, I think he was determined to transfer the cake in my stomach into layers of muscle cake on my shoulders. I'm not sure if he succeeded however I certainly felt the price!

Progress pic:

Tracking those Macros - 30 March 2018

MORNING

WEIGHT

228.2

FASTED SHOULDER & TRAPS WORKOUT:

Treadmill

x 5mins, 11.5 (kph)

Standing shoulder press with bar

20kg x15
30kg x12
35kg x10
40kg x10

Shoulder Press

40kg x10,
(dropsets)
50kg x5 (40kg x5, 20kg x5)
50kg x5 (40kg x5, 20kg x5)

Superset:
Upright Row/ Shrugs on Smith Machine

32kg/ 55kg x10/ x15
32kg/ 55kg x10/ x15
32kg/ 55kg x10/ x15

Mini circuit:
Battle Ropes/ Upright crunches/ Mountain Climbers/ Slam ball
40 sec/ x15/ x20/ 10kg x15

POST WORKOUT/ BREAKFAST

x1 scoop whey protein, x1 pea protein shake
x1 banana

AFTERNOON

LUNCH

lamb curry and rice

EVENING

DINNER

Banku and fish

Fit@40 dairy - No #11: "Fitness takes backseat"
Fit@40 dairy - No #10: "Feet made for walking"
Fit@40 dairy - No #9: "No skipping"
Fit@40 dairy - No #8: "Have cake, don't eat"
Fit@40 dairy - No #7: "No cheating"
Fit@40 dairy - No #6: "While the trainers away"
Fit@40 dairy - No #5: "Many imagine, few execute"
Fit@40 dairy - No #4: "Breakdown, build-up!"
Fit@40 dairy - No #3: "No Days Off!"
Fit@40 dairy - No #2: "Hunger Pangs!"
Fit@40 dairy - No #1: "Upping the intensity"

Fit@40 diary - Entry #12: After pleasure, the pain!