Tuesday 8th July:
Diet:
Meals 1-4 - 50g WPI shakes
5. 50g WPI PWO
6. 250g roast chicken 1xcup green beans
2.5L of green tea
3L of water
1xcan Pepsi max
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-evening cardio 9pm
10ml Gen-Tec fuel with water.
Post-evening cardio 10.30pm
5g A-L-caritine
5g Creatine
10g BCAAs
Cardio:
70min - 9pm
Training:
Chest, Triceps and Abs
4 giants on 8-10reps each exercise.
Aiming for 30-40secs between sets to up the intensity. Each rep and set I am trying to maintain good form and the squeeze. But the form does slip towards the end.
DB flat bench press - 35kg
DB inclince press - 30kg
Standing cable flys - 64kg
Standing incline cable flys - 64kg
Rope tri push downs - 73kg
Over head tri extensions - 73kg
Straight bar push downs - 73kg
Reverse grip straight bar pull downs - 56kg
One hand reverse grip pull downs - 41kg
Flat bench knees to chest
Leg raises
Decline crunchers - 25kg
Kneeing cable rope crunchers - 91kg
Over all, good day and work out. Trying a few new things with the diet, rotating how and what I eat around a bit to shock the system into some more fat lose. I am still getting all the protein and veg I need in, just different forms. I will see how it goes. This gives me a bit mroe varity also.
Got through the session in around 45mins and then bolted to the solarium place that closed at 7pm. I did 7 mins this time, only did 5 last time. I missed a few spots with the cream and thus I am a little pink in some zones and a little sore.
|