Welcome to my Weekly Progress Report #3

Link to report #1
1
Link to report #2
2

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Okay lets start with quick thoughts. I do not want to talk only about diet/trainings/supplements but also about mental aspect because I think its the most important thing not only in fitness but overall in life. I'm already on healthy mode for 2 weeks. This week was really hard. Everyday I missed alcohol, maybe because Im still depressed and Im looking for some pleasure to feel better. One thing that is still keeping me on diet/trainings is community cheering for me so big thanks for you guys. It would be impossible to fight my own demons without others help.

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Monday:

I woke up then finished my meal, then went to the gym i felt not so bad after 2 recovery days.I had alot of power and I managed to add some weight to exercises. I did my training and I kept diet as I was supposed to.

Tuesday:

Off day. I had bad mood for whole day but I went to sleep earlier and managed to survive day.

Wednesday:

Next traning day, I felt so unmotivated. Even if I went to sleep earlier I was sleeping 13hrs but I went to training and managed to do a good one. I went into the gym depressed, unmotivated but when I finished my training I felt really proud and I felt really good for the rest of the day.

Thursday:

Off day. I wanted to silence my mind so I was streaming for more than 12 hrs. I went to sleep very late.

Friday:

Okay now something happened. My first gym session miss. I woke up really late, practically at night. I was scared to go to the gym at this hour because there in Kraków is alot of football club fans and u can get backstab with knife if u go somewhere at night. One time I met guy with knife and he asked me which club im cheering for. I told him that Im not cheering for anyone, he talked some shit then he went away. But I was so scared I could lose my life and now im scared to go out home in late hours.

Saturday/Sunday:

Fighting with myself again. However vimm really helped me I was streaming 2 days for 12+ hrs. Talking with friends on discord, listening to music. I tried to do everything what I can to kill the time and move into another day. And here we have Weekly Gym Report #3. Im going to the gym soon. I feel little muddy but im gonna take caffeine and it should be good.

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Body measurement 15/10/2018

Height 170 cm (5.7 feet)
Weight 74.8kg -> 74.7
Waist 89.5 cm -> 89 cm

I think that looking at weight is not a good idea, there are so many things that can impact weight. I missed training so I didnt expected to see results, but I think I look better, and I lost 0,5 cm in waist. This week I will try to go under 89 cm in waist.

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Training

(nothing changed u can check it in Weekly Report #1)

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Diet

(no changes at all, I managed to lose some weight on those calories so there is no reason to change them, if ur not familiar with my diet u can check it in my Weekly Report #1)

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Supplementation (daily amount) (updated):

-Vitamin Pack from Olimp
-5g creatine
-vitamin d3 5000
-vitamin C 2000mg
-Omega 3 fish oil 3000mg
-ZMA (Zinc 15mg,Magnesium 375mg ,B6 2 mg) before sleep
-Ashwagandha 240 mg before sleep
-Melatonin 1 mg before sleep
-Caffeine 200mg pre-workout

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Even if I do not feel well mentally, I'm happy that I see progress every week ! I can't wait until I will get Shredded! Big thanks to everyone who is commenting/upvoting/motivating me!

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