Wednesday 9th July:
Diet:
1. 180g roast chicken
2. 50g WPI
3. 180g squid and 50g walnuts
4. 180g roast chicken, 1xcup green beans and 1xtbl extra virgin olive oil
5. 50g WPI PWO
6. 180g salmon, 1xcup green beans stir fry and seaseed oil / 1xbag lollies
3L of green tea
3L of water
2xcan 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
Supps 30min prior to WO:
5g Creatine
5g A-L-caritine
Cardio:
None.
Training:
4 giants of 8-10reps per exercise
Aiming for 30-40secs between giants.
Shoulders:
A. DB press 25kg
A. DB side laterals 12.5kg
A. DB reverse delt flys 27.5kg
A. DB raises 17.5kg
B. Very wide military press 50kg
B. Very wide overhead press 50kg
B. Very wide overhead behind the neck press 50kg
C. Front BB shrugs 150kg
C. Back BB shrugs 120kg
C. DB shrugs 40kg
Biceps:
A. Standing preacher curls 35kg
A. Standing alt hammer curls 22.5kg
A. Straight bar curls 30kg
A. DB curls 20kg
B. Cable standing preacher curls 45kg
B. Rope hammer cable curls 45kg
B. One hand cable curls 27kg
B. Overhead (peaks) cable curls 27kg
Massive session in the gym. I hit between 8-10 reps for all but 2 sets within the giants. I am going to be raterh sore tomrrow I think. I could up the weight slightly on some of the exercises, not by much though. For was good for the majority, it did slip in the last few little sets within the giants.
Diet was fine today as well on the majority, I ended up having a bag of lollies after dinner, it was either that or a smoke.
Legs on Friday, cardio tomorrow morning and after training tomorrow night.
Not sure how I am getting through all the exercises. Its no small amount. I am using my Skins while I train which I find fantastic, it does recovery me very quickly maybe that has something to do with it.
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