Tuesday 1st July:
Diet:
1. 4 x whole Omega 3 eggs
2. 50g WPI
3. 180g kangaroo mince, onion, garlic, 1xcup green beans, herbs stir fry
4. 180g Tuscan roast chicken breast, 50g Walnuts
5. 50g WPI PWO
6. 220g roast chicken
3L of green tea
4L of water
1.25 Coke Zero
Supps:
Vitamins:
1500mg Glocosamine
Multivitamin
Multi B
Zinc
Supps during WO:
15g A-L-caritine
15g Creatine
20g BCAAs
1 x tbl jelly crystals for taste
Before bed (should of had them first thing in the morning)
5g A-L-caritine
5g Creatine
10g BCAAs
Training:
Quads and Back - 4 giants of 8-10 reps per exercise
Wide grip late pull down 71kg
Reverse grip lat pull down 68kg
Standing wide press downs 41kg
Close grip lat pull downs 71kg
Leg press (feet wide top of plate) 250kg
Leg press (feet middle of plate close together) 250kg
Leg press (feet wide bottom of plate) 250kg
All on smith machine
Squats 180kg
Squats (feet right out in front and together) 120kg
Squats (feet right back) 120kg
Smith machine deadlifts 180kg
Smith macnhine bent over rows 80kg
One arm DB rows 37.5kg
Cardio:
60min after weights - 40min bike/20min treadmill
Well all that stuffed me badly. I am still buggered today. I can see myself getting grumpy later on.
Chest, Triceps and Abs tonight, some more cardio if I have the energy, then just cardio till I get back in the weight room on Saturday morning.
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