Week 1 Day 4 (Thursday)

Low Intensity Jog (10am, around 5km)

Tension Workout (at 540pm)
Squats 70x6x6
Snatch-Grip Deadlift 60x11x11
Flat DB Bench 27.5x12x10
DB Rows 30x10x10
Leg Ext 40x12 45x12
Pull-Throughs 45x10x10
Incline Bench 60x8x7
Weighted Pull-Ups 15x7x7
Military Press 50x7x5
Rope Ext 15x12x10
Preacher 20x10

Weighed myself after workout: 65.2kg
Probably water weight.

Diet:
Meal 1: Tuna with Cheese and Egg (43.6 P 2 C 6 F)
Meal 2: Tuna Sandwich with Cheese (47 P 24 C 3 F)
Pre-Workout: Large Skinny Cappuccino (?, probably 10+ C)

Begin of Carb Load:
Dinner: 1/2 cup Skinny Milk, 2 Egg Whites, 2 French Toast with Lemon Butter and Syrup
Supper: Toast with Lemon Butter/Butter and Cookies dipped in Milk

Week 1 Day 2 (Tuesday)

Depletion Workout #2

Circuit 1:
Squats 50kgx15x15x15
Leg Curls 20kgx16x15x15
Dips bwx15x15x6
Pull-Ups bwx15x6
Lat Pulldowns No.3x18x16x15
Lat Raises 5kgx16x15x15
Seated Calf Raises 15kgx15x15x15
Tricep Pushdowns 15kgx15x15 superset
BB Curls 5kgx15x15

Circuit 2:
Squats 50kgx15x15x15
Leg Curls 20kgx15x15x15
Machine Press 15kgx15 20kgx15 15kgx15
Lat Pulldowns No.3x18x16x15
Lat Raises 5kgx15x15x15
Seated Calf Raises 15kgx15x15x15
Tricep Pushdowns 15kgx15x15
BB Curls 15kgx15x15

Diet: Same as Monday

Week 1 Day 1 (Monday)

Depletion Workout #1

1st Circuit
Squats 50kgx15x15x15
Leg Curls 15kgx18 20kgx15x15
Incline DB 17.5kgx15x15x15 superset with
BB Rows 40kgx15x15x15
Lat Raises 5kgx15x15x15
Seated Calf Raises 10kgx16x15x15
Straight Bar Pushdowns 25kgx20x16 superset with
Hammer Curls 10kgx15x15
Decline Situps BWx15x15x15

2nd Circuit
Squats 50kgx15 45kgx15x15
Leg Curls 20kgx15x15 15kgx15
Incline DB 15kgx15x15 12.5kgx15
Seated Rows 30kgx15x15 25kgx15
Lat Raises 5kgx15x15x15
Seated Calf Raises 10kgx15x15x15
Straight Bar Pushdowns 25kgx16x16
Hammer Curls 10kgx15 7.5kgx15

30mins treadmill at 9km/h

Diet:
Meal 1: Tuna Sandwich with Butter and Cheese
Meal 2: 313g of Kangaroo Fillet
Meal 3: Tuna and 2 Whole Eggs with melted Cheese
Total: 165g P 27.5g C 18g F (932 Cal)

Gonna switch the Toasts to Capsicum from Week 2 onwards, and Chicken Breast instead.

In the Beginning

This journal will log my exercise and diet for different set periods, when I'm undergoing specific programs, such as clean bulk or cut. Basically, programs with progress that I want to monitor.

So here goes!

First is the Ultimate Diet 2.0

Start Weight: 66.3kg