Approved Log My $5k Competition Log - Davnjessy

Food intake......
I'm not on any specific diet yet although I am paying attention to what's passing my lips.
3 main meals and 2 or 3 small meals per day and some snacks here and there.
I'm trying to eat 10g of fat per 100g or less of whatever I consume
Reducing salt and sugar
 
davnjessy said:
Food intake......
I'm not on any specific diet yet although I am paying attention to what's passing my lips.
3 main meals and 2 or 3 small meals per day and some snacks here and there.
I'm trying to eat 10g of fat per 100g or less of whatever I consume
Reducing salt and sugar
Click to expand...
Dieting can be challenging and looks like your well on the way with a plan, but focusing on total protein intake would be key to me if I was to focus on one macro.

If you're considering a diet plan, the CSIRO Total Well Being diet with a high protein focus is worth exploring.

Solid couple of weeks work, keep it up.
 
davnjessy said:
FitNotes Workout - Wednesday 11th September 2024

** Cross Trainer **
- 05:00

** Dumbbell Incline Flies **
- 13.0 kgs x 18 reps
- 32.0 kgs x 8 reps
- 32.0 kgs x 8 reps
- 29.0 kgs x 8 reps

** Easybar Bicep Curls **
- 5.0 kgs x 12 reps
- 15.0 kgs x 8 reps
- 15.0 kgs x 7 reps
- 15.0 kgs x 6 reps

** Semi incline Flies **
- 32.0 kgs x 8 reps
- 29.0 kgs x 8 reps
- 27.0 kgs x 8 reps

** Reverse Grip Curls **
- 10 reps
- 2.5 kgs x 8 reps
- 2.5 kgs x 8 reps

** Dumbbell Flat Flies **
- 32.0 kgs x 8 reps
- 29.0 kgs x 8 reps
- 27.0 kgs x 7 reps

** Standing Forearm Curls **
- 7.5 kgs x 10 reps
- 7.5 kgs x 10 reps
- 7.5 kgs x 10 reps
Click to expand...
** Dumbbell Flat Flies **
- 32.0 kgs x 8 reps
- 29.0 kgs x 8 reps
- 27.0 kgs x 7 reps

These numbers are good.
 
FitNotes Workout - Monday 16th September 2024

** Cross Trainer **
- 05:00

** Incline Bench Press **
- 20 reps
- 25.0 kgs x 8 reps
- 22.5 kgs x 8 reps
- 20.0 kgs x 8 reps

** Dumbbell Curls Standing **
- 7.0 kgs x 15 reps
- 22.0 kgs x 8 reps
- 20.0 kgs x 8 reps
- 18.0 kgs x 8 reps

** Semi Incline Bench Press **
- 25.0 kgs x 8 reps
- 22.5 kgs x 8 reps
- 20.0 kgs x 8 reps

** Forearm Single Plate Curls **
- 5.0 kgs x 12 reps
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps

** Flat Bench Press **
- 25.0 kgs x 8 reps
- 22.5 kgs x 8 reps
- 20.0 kgs x 8 reps

** Seated Forearm Curl **
- 10.0 kgs x 10 reps
- 10.0 kgs x 7 reps
- 10.0 kgs x 4 reps
 
20240916_200223.jpg
 
FitNotes Workout - Tuesday 17th September 2024

** Cross Trainer **
- 05:00

** Squats **
- 5.0 kgs x 15 reps
- 25.0 kgs x 8 reps
- 25.0 kgs x 8 reps
- 25.0 kgs x 8 reps

** Thigh Extension **
- 60.0 kgs x 12 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 8 reps

** Ham String Lying Curl **
- 40.0 kgs x 12 reps
- 45.0 kgs x 8 reps
- 45.0 kgs x 7 reps

** Leg Raise **
- 18 reps
- 12 reps
- 10 reps

** Seated Calf Extension **
- 40.0 kgs x 18 reps
- 40.0 kgs x 15 reps
- 40.0 kgs x 15 reps
 
FitNotes Workout - Wednesday 18th September 2024

** Cross Trainer **
- 05:00

** Seated Cable Row **
- 20.0 kgs x 20 reps
- 45.0 kgs x 8 reps
- 42.5 kgs x 8 reps
- 40.0 kgs x 8 reps

** Tricep Cable Extension **
- 10.0 kgs x 20 reps
- 22.5 kgs x 7 reps
- 20.0 kgs x 8 reps
- 17.5 kgs x 8 reps

** Dumbbell Row **
- 20.0 kgs x 12 reps
- 25.0 kgs x 10 reps
- 29.0 kgs x 8 reps

** Lat Pulldown Front Head **
- 30.0 kgs x 8 reps
- 27.5 kgs x 8 reps
- 27.5 kgs x 8 reps

** Double Arm Dumbbell Ext. Behind Head **
- 38.0 kgs x 8 reps
- 38.0 kgs x 8 reps
- 36.0 kgs x 8 reps

** Lat Cable Curls **
- 15.0 kgs x 10 reps
- 15.0 kgs x 8 reps
- 15.0 kgs x 8 reps
 
FitNotes Workout - Thursday 19th September 2024

** Cross Trainer **
- 05:00

** Cable upright Row **
- 10.0 kgs x 15 reps
- 20.0 kgs x 8 reps
- 17.5 kgs x 10 reps
- 17.5 kgs x 8 reps

** Front Dumbbell Raise **
- 13.0 kgs x 8 reps
- 13.0 kgs x 8 reps
- 13.0 kgs x 8 reps

** Side Dumbbell Extension **
- 13.0 kgs x 8 reps
- 11.0 kgs x 8 reps
- 11.0 kgs x 10 reps

** Easybar Trap Curl **
- 30.0 kgs x 15 reps
- 25.0 kgs x 15 reps
- 25.0 kgs x 12 reps

** Rear Delt Cable Extension **
- 5.0 kgs x 8 reps
- 2.5 kgs x 12 reps
- 2.5 kgs x 10 reps

** Dumbbell Shrugs **
- 32.0 kgs x 10 reps
- 32.0 kgs x 10 reps
- 29.0 kgs x 10 reps
 
FitNotes Workout - Monday 23rd September 2024

** Cross Trainer **
- 05:00

** Dumbbell Incline Flies **
- 13.0 kgs x 18 reps
- 32.0 kgs x 8 reps
- 29.0 kgs x 8 reps
- 27.0 kgs x 8 reps

** Easybar Bicep Curls **
- 5.0 kgs x 15 reps
- 15.0 kgs x 8 reps
- 15.0 kgs x 7 reps
- 15.0 kgs x 6 reps

** Semi incline Flies **
- 32.0 kgs x 8 reps
- 29.0 kgs x 8 reps
- 27.0 kgs x 8 reps

** Reverse Grip Curls **
- 2.5 kgs x 12 reps
- 2.5 kgs x 10 reps
- 2.5 kgs x 8 reps

** Dumbbell Flat Flies **
- 32.0 kgs x 8 reps
- 29.0 kgs x 8 reps
- 27.0 kgs x 8 reps

** Standing Forearm Curls **
- 7.5 kgs x 20 reps
- 7.5 kgs x 12 reps
- 7.5 kgs x 10 reps
 
davnjessy said:
FitNotes Workout - Monday 23rd September 2024

** Cross Trainer **
- 05:00

** Dumbbell Incline Flies **
- 13.0 kgs x 18 reps
- 32.0 kgs x 8 reps
- 29.0 kgs x 8 reps
- 27.0 kgs x 8 reps

** Easybar Bicep Curls **
- 5.0 kgs x 15 reps
- 15.0 kgs x 8 reps
- 15.0 kgs x 7 reps
- 15.0 kgs x 6 reps

** Semi incline Flies **
- 32.0 kgs x 8 reps
- 29.0 kgs x 8 reps
- 27.0 kgs x 8 reps

** Reverse Grip Curls **
- 2.5 kgs x 12 reps
- 2.5 kgs x 10 reps
- 2.5 kgs x 8 reps

** Dumbbell Flat Flies **
- 32.0 kgs x 8 reps
- 29.0 kgs x 8 reps
- 27.0 kgs x 8 reps

** Standing Forearm Curls **
- 7.5 kgs x 20 reps
- 7.5 kgs x 12 reps
- 7.5 kgs x 10 reps
Click to expand...
All the numbers look great @davnjessy just the bicep curls... have you tried going a bit heavier?
 
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