Friday 11/04/08
Been a knobhead today & only had a ridiculously low amount of fat before training - it's thrown me with it being a training day & being allowed carbs, so I forgot to add some fats with my pre-workout shake. I should have added some olive oil with meal 2 & 3, but I forgot (told you it was a bad day...)
Diet
Meal 1: 50g whey, 50g peanut butter
Meal 2: 100g plain chicken, lots of salad, 50g cheese
Meal 3: As meal 2
Meal 4: Pre-workout shake - 50g whey, 70g oats
Meal 5: PWO Shake. To add to the knobhead day, I've ran out of WMS so I had to have 70g oats here.
Now - I've got about 110g fats to have yet.
Meal 6: Will be - 5 whole eggs, 50g butter, tablespoon olive oil
Meal 7: gonna have to be 25g whey, 100g peanut butter
So a total fcuk up today. I could feel it with my training aswell, although lifts have gone up, but squats absolutely fkd me tonight. Could only do 2 sets as I was blowing out of my ar*e (not enough fats in me for energy)
Training
I always do 3 warm-up sets on big exercises, i.e. squats, bench, shoulder press.
Squats: 2 x 5 @ 145kg
Lying leg extensions: 2 x15 @ 8 pins
Bench: 4 x 5 @ 85kg
Seated shoulder press machine: 3 x 5 @ 80kg (felt really horny so thought I'd up it by a fair bit...)
Close-grip bench presses: 2 sets to failure @ 12.5kg each side on the smith.
Just got Monday's sesh to up my deads & rows then next Friday sees this the start of my de-load by 50%. Week 5 I will rest as I can feel myself getting fatigued.
Question; after my week off, upon my return do I start with the weights I left, or do I build-up again for a couple of weeks, but make sure I hit this weeks weights, say week 2 after my lay-off so I can try & beat records?