August 30th Chest Shoulders Triceps Back
This Workout: Last:
Dumbell Bench Press
22.5kg * 10 r5 r5 20kg * 11 r5 r6
DB Shoulder Press Seated
22.5kg 8 r5 r4 20kg * 11 r5 r3
Pushdowns
27.5 * 8 r3 r5 Paramount machine Setting 10 Cybex machine 9 r4 r4
Rack Deads
70kg * 6, 5
Pulldown
54 * 10 r 5 r 5 41 * 14 r7 r9
Hanging Leg Raises - 3 sets * 8
Think i'm making progress but have a very long way to reach my physique goals. Gutted cos seemed to have dropped 2kg over the weekend! Will weigh myself at the end of this week and post up new pics to see if i'm made noticable progress in hypertrophy, not just strength.
Currently taking Green Bulge Creatine, White Blood (NO2 product) and mega dose cissus for supposedly anabolic properties - so far all i've noticed is increased sex drive and better dreams! I get a noticable pump this days, dunno if it's from the WB or the cissus, but it's commendable bearing in mind that my style of training ain't exactly high reps or anything!
I've been having one mars bar a day, but that should cease this week as i'm moving out the folks' home finally, so there won't be any "goodies" in the cupboards! Gonna also start taking my own packed lunches to work - I've realised that lean mince is sooo much cheaper than chicken, so i'm going to make pattes out of them and put them on the george foreman, and simply re heat them at work with a wholemeal bun and side salad. Will use approx 200 - 250 grams of mince for my lunch. Saves alot of money compared to going to Pret a Manger for lunch or Starbucks!
I'm still absolutely rubbish at squats - i didnt make any progress in them this week - partly because i stupidly weighed myself just before my squats, so was very downbeat after seeing that i was 2 kg down. Also the bar seemed to dig into my shoulders. I really need to get this sorted since squats are such a good mass builder. Also i don't like leaving deadlifts to the last exercise (as recommended by Dante and DC training) - my back may not be fatigued, but the rest of my body (and mind) is by that point in my workout. I may just try turning up an extra fifteen mins early on Chest/Tric/Back day, so i can take a ten min break before going for my deadlifts. We'll see.
Diet this week has been:
1.100 grams oats, 2 scoops whey, 15 ml olive oil
2. Half of above + banana
3. wholemeal sandwich with salmon or meat, apple, some sweet cake or something
4. Half of above shake
5. 250 grams lean mince, basmati rice
<if workout day, after workout 2 scoops whey, 10 grams glutamine, 5 grams leucine, 40 grams dextrose>
6. 250 grams lean mince, basmati rice (if workout day, if not, no rice)
7. 3 scoops whey, 15ml olive oil |