Wednesday 2nd July:
Diet:
1. 4 x whole Omega 3 eggs
2. 50g WPI
3. 180g chicken, 1xcup green beans
4. 180g Tuscan roast chicken breast, 1xcup green beans
5. 50g WPI PWO
6. 180g extra lean mince, 1xcup green beans stir fry
3L of green tea
4L of water
600ml 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
Pre-morning cardio 7am
5g A-L-caritine
5g Creatine
10g BCAAs
Cardio:
40min walk - 7am
40min = 20min bike/20mintreadmill - after weights
Training:
Chest, Triceps and Abs
4 giants on 8-10reps each exercise.
DB flat bench press - 30kg
DB incline press - 27.5kg
Standing cable flys - 64kg
Standing inclince cable flys - 64kg
Rope tricep push downs
Over head rope extensions
Straight bar tricep push downs
Reverse grip tricep pull downs
One hand tricep pull downs
Knees to chest crunchers on flat bench
Flat bench leg raises
DB decline crunchers - 20kg
Kneling rope crunchers - 91kg
Great session went in very tired, came out completly stuff. No motivation while I was in there, but each rep and set felt easy and I powdered through them, if all that sense. Trying for around 30-40secs between giants. Did some cardio at the end, then home to slump infront of the TV.
Down to 113.1kg
this morning (Thursday), I have been this weight twice in 15 years. I was 122.8kg two weeks before the comp. Looking to break 110 or 111kg next Thursday. I got down to 113kg 2 years ago when I started thinking about health and treating my body better. I was a lot small then, than I am now.
Going out for dinner on Saturday night, looking forward to fish or a suculant steak with some steamed asian greens!