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  1. CNP motivated training and diet log

    Feeling good today. Day off work so nice restful day and trained late afternoon. Wednesday 10th September Squat 3x105, 3x110, 3x115, 3x125 (about 3 months ago 1RM was 120. Pretty happy with today!) 1/2 squats (bottom up) 1x 140, 150, 155, 160, 165 Deads 5x3x120 still focusing on technique...

  2. CNP motivated training and diet log

    Feeling good today. Had to work on being adaptable with diet today. One of the joys of living 12 hours from the state capital is that my protein order that should have arrived Friday, is lost and won't arrive til Thursday. And I ran out yesterday. So after workout tonight I drank 1 litre of low...

  3. CNP motivated training and diet log

    Same schedule as yesterday. 2pm start so I had a good long sleep, big feed, waited an hour or so and back to the gym. Sunday 7th September OHP 3x52.5, 3x55, 3x57.5, 3x60, 3x62.5 Push press 1x70, 1x72.5, 1x77.5, 1x82.5, 1x85, fail at 87.5 Squat 3x100, 3x100, 3x105, 3x110, 3x115 Deadlift 5...

  4. CNP motivated training and diet log

    Another good workout today. Afternoon shift at work, so got a good feed in early, waited an hour or so and hit the gym. Saturday 6th September Shrugs 3x130, 3x135, 3x140, 3x147.5, 3x152.5 Dips 3 sets 3x+15, 2 sets 3x+20 Chins 5 sets 3x+5 Ab roller 5 sets of 10 Standing leg curl 5x6, 5x7, 5x7...

  5. Lifting Log

    Nice blog post. I totally agree with what you are saying about enjoying your workout. I have come to the conclusion that I am still a beginner lifter after many years of not really getting into anything. I've done a few rounds of Wendler over the past year, gotten stronger for sure, but slowly...

  6. CNP motivated training and diet log

    Tuesday was a planned day off. Wednesday I was working an early and when I got in I was asked if I could do a patient transfer to Perth return Thursday. Since this meant I'd be able to spend a night at home with my wife I jumped at it. Leaving 8am Wed and returning at 8 pm Thu those two days...

  7. CNP motivated training and diet log

    Still been sick, one of the joys of remote nursing is that a lot of the locals have poor health and hygiene, so flus tend to hang around, and when you have to nurse them, its hard to avoid being sick. So I started antibiotics for a chest infection on Saturday, and spent two days pretty much...

  8. CNP motivated training and diet log

    Another good day. (Took Wednesday off and apart from my 8 hour evening shift just ate and slept. Woke up today feeling almost better) Thursday 28th August For my partial squats I tried Zerchers but still didn't feel good with the rack and it's short pins. So I then tried 1/2 squats from the...

  9. CNP motivated training and diet log

    Close enough to better that I got back into it yesterday. Last week all I could do was go for a 30 minute walk each day to keep myself moving. Yesterday and today just smashed it. I've had plenty of rest so I figured I'd just jump in hard. Monday 25th August OH Press 3x50, 3x52.5, 3x55...

  10. CNP motivated training and diet log

    Finally not quite as sick! Been coughing up green stuff for about 6 days, sick for 10. Been doing a very little walking, went for a swim yesterday. Hope to get back today or tomorrow to training. Diet has been pretty good, eating 3 times or so a day, mostly meat and veggies. Today I fly out for...

  11. CNP motivated training and diet log

    Still sick. Cut the food back a bit, but not too much. Planning on going back to the gym tomorrow. 100g beef mince, 2 eggs, tomato, half avocado 3 chicken wings 1 large chicken breast, sliced, fried and tossed in sweet chilli sauce. Protein shake 150g turkey mince made into fresh koftas, tossed...

  12. CNP motivated training and diet log

    Still sick. Today was going to be a light/mobility day, instead its a full rest day. 3 egg omelette with bacon, onion and cheese 3 chicken wings 1/4 chicken with roast potato, sweet potato, sprouts, carrot, onion, broccolli and cauliflower Protein shake 1/4 chicken with roast veg as above

  13. CNP motivated training and diet log

    Biggest thing I can tell anybody to change if they are not getting anywhere, is attitude. I CAN train harder, I WILL eat more, I WILL sleep more. And if things don't quite come together, go train hard anyway. Got a slight cold last night, overslept this morning so I didn't have breakfast an...

  14. CNP motivated training and diet log

    Friday 8th August Chins 3x +5, 3x +5, 3x +5, 3x +5, 3x +8 Shrugs 3x110, 3x120, 3x135, 3x142.5, 3x150 (then three hip/thigh forced shrugs at 150 for the fun of it) Dips 3x +12, 3x +12, 3x +12, 3x +16, 3x +16 Ab roller 5 5 5 5 6 Forgot my preworkout this morning. So had a double shot black...

  15. CNP motivated training and diet log

    Thanks for the welcome. Not tracking macros at the moment. Just going to train hard, eat better and more, and sleep more. Figure thats a good basis for a beginner.

  16. CNP motivated training and diet log

    Thursday 7th August Squat 3x100, 3x105, 3x110, 3x112.5, 3x120 (rep PR) I have to say I hit this today due to attitude alone, way to early to put it down to training or diet. Partials 3x130, 2x140, 2x150, 1x160, 1x170. All reps were between 1/2 and 1/4ish. Last rep I couldn't lift, so stepped...

  17. CNP motivated training and diet log

    Wednesday 6th August Dips (bodyweight plus) 3x +8, 3x +12, 3x +12, 3x +12, 3x +16 Chins 3xbw, 3xbw, 3xbw, 3xbw, 3x +5 Shrugs 3x80, 3x90, 3x120, 3x120, 3x130 Abs Went back to the gym in the evening (supporting my wife). Walked on the treadmill for 30 minutes. Stretched for a while. 100g bacon...

  18. CNP motivated training and diet log

    Tuesday 5th August OH Press 3x50, 3x50, 3x52.5, 3x55, 3x55 Push Press 3x65, 2x67.5, 1x70, 1x75, 1x80 Squat 3x100, 3x100, 3x100, 3x105, 3x110 Deads 3x130, 3x130, 3x130, 3x135, 3x140 Food. Eat a lot more of it. For example today. 150g kangaroo steak, 2 eggs, tomato, 6 olives, chilli sauce...

  19. CNP motivated training and diet log

    Since this seems to be the only CNP forum out there, I was thinking I might stick my training and diet log in here. Anybody got any problems with that, tell me, and its gone. Me- 42 years old, 178cm (5'10"), 92kg (202lbs), bodyfat according to my wife's scales is 23%. (I know this is not going...

  20. Training Program?

    So I've been doing some version or other of Wendler for the past year or so, slow and steady, boring but bat****. Found Chaos and Pain blog a few weeks ago and finally finished reading the whole thing (well, skimmed most, read lots, and bookmarked stuff to go back to). And I came to the...
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