Wednesday 18th June
Diet:
1. 5 x whole Omega 3 eggs
2. Two thin slices of birhtday cake and 2 small pieces of bread with dip
3. 200g Chicken mince, 1 x cup green beans, 1 x tbl seaseed oil/soy sauce
4. 200 roast chicken breast, 1xtbl natty PB
5. 100g Chicken mince & 5x whole Omega 3 eggs, 1 1/2 tbl natty PB & mustard (quick dinner)
6. 2xtbl natty PB, 1 hard boiled egg
I have been using herbs, garlic and spices a lot in my cooking.
2L of green tea
4L of water
Vitamins:
1500mg Glocosamine
Multivitamin
CoQ10
Multi B
Zinc
4x trib capsules
1500mg Vitamin C
Supps during WO:
15g A-L-caritine
15g Creatine
20g BCAAs
1 x tbl jelly crystals for taste
Quads and Back. It was too much to try for abs and biceps as well.
Quads: 4 x giants of 8-10
1:
Squats - 170kg
Feet front squats (feet close together) - 130kg
Feet back squats - 130kg
2:
Feet bottom of platform leg press - 260kg
Feet top of platform leg press - 260kg
Isolated exercise for quads 4x8-10
Leg extensions - 71kg
Back: 4 x giants of 8-10
1:
Wide grip lat pull down - 71kg
Reverse grip lat pull down - 68kg
Standing straight bar lat push downs - 41kg
Close grip lat pull down - 71kg
2:
Deadlifts - 150kg
Bent over row - 80kg
One arm DB bent over row - 35kg
45min walk/cross trainer/ride after weights.
Weight was up from 114kg to 117kg, it's just water from what I can see, the extra carbs I have had this week have made me hold more. Good session, I had planned to add in abs and bis as well. But I couldn't do it, I was so tired before I got to the gym, the thought and the physical strength wasn't there for it.
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