Friday night and I’m entertaining my family in a different way 
Starting to get myself into a workout routine…
Wednesday - Calisthenics
Thursday - Weights
Friday - Yoga
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Found my Saturday workout routine… The wife invited me to do a core workout with her. One day I’ll have abs
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Sweet space!
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Back, biceps, and cardio completed for today. Starting to see a bit of a change with my body 
Going to book a body scan for next week and a free trainer session (that came with my membership) to learn a few glute exercises (cuz im kind of lost on that). Hope everyone is killing it at the gym today!
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Tuesday is now my circuit day. Trying to get my activity level up with different exercises.
10 reps x 5 sets
Ball Sit Ups
Bicep Curls
Cat Cow Stretch
Back Rolls
Leg Rolls
Resistant Band Standing Leg Lifts
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Another workout complete 
Shoulders
Abs
15 min elliptical
15 min stationary bike
Nutrition - aiming for:
150gr of protein
1800 calories (feeling a little fatigued today so might increase it a bit)
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Tonights session was mainly
Rear Delt Flyes
Kettlebell Goblet Squats
Kettlebell Sumo Deadlifts
Incline Bench Press
Side Cable Pull Ins
Feeling bloody awesome
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The DB goblet/sumo squat is one of my favorite exercises 
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Has anyone done the 75 hard challenge? I’m thinking of doing a modified version of it. Just looking for tips or advice
Does anyone know of an accurate website that has a BMR calculator on it? Ive tried various sites and im getting different results. Im trying to find how many calories i should be eating a day. Thanks!
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Been consistent then inconsistent so I am going in 6 days a week for the next 7 weeks till i head to Bali.
I need to stay on top of everything at the moment
Things have been a bit tough and the gym has been a good place to fix my head.
5 split with day 6 letting me work through my feel good day routine or some pb lifting.
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I used this one to break my plateau
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Not sure if this helps, I use an app called Cronometer. It was recommended by my trainer. I have mine set to lose a pound a week and seems to be working (as long as I hit my targets). Great for tracking macro nutrients and having an idea of calorie allowance. The free version lets to scan barcodes, which the others don’t do.
Heres my progress for today.
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You don’t need an BMI and there’s no way you can estimate body fat correctly outside a doctor’s office.
You can use this excellent calculator to get your macros.
All you need is your weight, movement/lifestyle habits and training schedule.
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