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Day 232: Finally…Back In The Gym! - Real Time Physique Blog by Adam Waters

Day 232: Finally…Back In The Gym!


After a week long head cold I finally got back into training today! I probably could have gone back to training a couple of days ago but I have been careful not to rush back (and possibly put myself out for an additional week). 

Also on my mind has been the triathlon coming up this Sunday. The last thing I want to do is come back, overcook myself and be scratched from the race! It really is just a judgement call, and while still not 100% today was probably the right time to resume training.

Today I did 5×5 weight training and actually surprised myself at how little I have lost strength wise over the last week (ten days since my last weight session). This is the longest time I’ve gone without training since August last year and I thought I would lose perhaps 10-15% in strength. Not so!

After some deliberation, I decided to treat this as a normal session and continue on the next increment for squats. I upped the weight to 80kg and got through the first three sets with 5 reps. The remaining two fell short with 4 and 3 reps. I think this is in line with what my progression would have been anyway so I’m happy with that.

All in all it has been an interesting “experiment” in understanding what the effects are with this kind of “mini layoff.” Not quite as bad as I thought. However, I must also mention that my nutrition and general activity (15k step average) remained 100% on point throughout the ten days.

Anyway, I’ll get some zzz’s now, a double session coming up tomorrow!


Real Time Accountability Log
Day 232 of 365 – Mar 29, 2022

Mission 3: Day 51 of 84

RTP Module



1) Mindset (My Stand)


2) Motivation (PRW’s)


3) Goals (Visualisation)


4) Accountability (Scales)


5) Physique
  – Daily Acc. Picture (3 pts)
  – Training Complete? (1 pt)


6) Nutrition
  – Food Daily Picture (2 pts)
  – Drink Daily Picture (1 pt)


7) Real Time Wildcard
  – Minimum Steps 10k


Daily Accountability Score



Cumulative Acc. Score



Cume. Acc. Percent Score



Real Time Accountability – Day 232
Scales/Step Count (Proof of Work)

Mission 3: Day 51 of 84 – Mar 29, 2022


Step Count/Training

2 thoughts on “Day 232: Finally…Back In The Gym!

  1. Wow just about an 85 pound weight loss. So losing weight (fat) while gaining strength- it doesn’t get much better than this. Kudos to you. Your system is working. You are an inspiration.

    1. G’day Carlos! Thanks mate! I’ve been keeping an eye on the lbs number even though my mind is programmed in kgs. My longer term goal is to hit around 79-80kgs which would probably be around 100 lbs, sounds like a big number! Thank you for your support and advice mate, you and Sue are an inspiration to me, who better to learn from than two champions in the same fields I’m dabbling in!

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