I made a bet with my brother that if I could eat clean (like a bodybuilder) throughout all of July – he has to pay me £50.
I’m allowed to have 1 cheat meal per week.

I’m pretty sure I won’t be able to last more than a week, just because it’s so boring eating that way and when I’m at uni I don’t have half the foods that I have at home.

Yesterday, I trained arms the way I normally would, then realised I would probably die at my class later that day without functioning arms lol. So I forced the blood out of them by means of a freezing cold shower; which, I think helped quite  lot since I was able to use them without them cramping up.

Side Lateral Raise
8kg x 8
12kg x 8
12kg x 8

BB Standing Military Press
20kg x 8
40kg x 6
50kg x 6
70kg x 2

Front Lateral Raise
14kg x 8
14kg x 8
14kg x 8

DB Rear Delt Raise
4kg x 10
4kg x 10
4kg x 12
Really need to up the weight

Machine Shoulder Press
15kg x 6
30kg x 6
45kg x 6
55kg x 5

Shrugs
70kg x 10
120kg x 10
150kg x 8
70kg x 12

Pretty good session, hit a new pr on the machine press too!

I’m starting San Shou again as of tomorrow. I feel like if I got into a fight I wouldn’t be able to do anything, even though I’ve done so much martial arts in my life I could do it in my sleep lol.
I feel nervous, I’m in no way fit enough and I’ll probably die during the warm up. I literally never do cardio these days just because I don’t have the energy for it; so I’m gonna have to dig deep tomorrow night. Oh and tomorrow is arms day as well just to add to the fun.


It should get me a lot leaner though over summer which is a good thing. 


For those of you who don’t know what San Shou is, it’s the kickboxing variation of Kung Fu. Here’s a video you can watch, it isn’t the best display of San Shou (they’re both juniors but they’re going for it – so it’s still pretty good!):

It isn’t a mainstream sport so I can’t find any highlight reels (like you get for UFC).


I can feel my body hurting already.

I don’t feel any different now that I’m 20 lol
My brother took me out for lunch and I ate way too much so when I belted up to deadlift I felt like I was going to see my lunch again lol. Didn’t get a lot done today but I hit the main compound movements so I don’t mind.

Although it’s my last ever session as a 19 year old ( :O I’m getting old), I didn’t do anything spectacular because I didn’t have a spotter. I wanted to attempt a 125kg bench press but I couldn’t Maybe I’ll try it next week lol

Legs day, wasn’t really feeling it until I got to the gym and saw a few familiar faces. Had to show them I was still stronger than them 

Trained arms with my dad, it’s a bit of an odd one using a lot of exercises to warm up since he has some elbow issues (he tore his olecranon off a few years back with the tricep still attached – had to have it all put back together).

I can’t believe how sore I am, it’s like I’ve never trained before in my life. Anywho, here’s how it went down today:

I’m amazed at how sore I am, I thought I didn’t do enough volume but apparently I did more than enough yesterday. My triceps have never been sore after doing chest (I put that down to the dips). Feels awesome though.

Here’s what went down today, first back session of the summer.

Today was my first real session in a long time – and it really shows! I ran out of steam quite early because I didn’t ease myself in.

I also weighed myself this morning and I’m 87.7kg (21% bodyfat). That means I lost quite a bit of weight over exams: not eating properly,  not training and elevated catabolic hormones (stress). I definitely think my scale is wrong and that bioimpedance sucks because my bodyfat is a lot lower than that.

Here’s how it went down today: