Ok, first training session back today after a month out. It went as expected (a little better than expected actually). Diet has been very sporadic today. I've not had time to scratch my ar*e today. I had a day's leave from work today so I could catch up with personal stuff - hence the lack of meals.
Diet thus far:
Meal 1: 4 whole eggs, 40g butter, 2 slices of wholemeal toast
Meal 2: 50g oats, 50g whey, desert spoon of PB
Meal 3: 50g oats, 25g whey
TRAIN
Meal 4: PWO Shake - 25g whey, 50g WMS
Meal 5: 1 whole egg, 4 egg whites, cupful of veg
Meal 6: 200g lean mince meat, cupful of veg with desert spoon of butter melted in veg
I'll probably have a shake with PB for bed as I've just finished meal 6 & I can't be bothered cooking eggs at 10.30pm.
Training went well. I took it easy today as it was my first sesh back in a month & I wanted to prevent injury. I had plenty more in the tank on certain exercises so it's all good.
Bench: 3 x 6-8 @ 80kg
Incline dumbbell press: 2 x 10-12 @ 27.5kg per dumbbell
Shoulder press machine: 60kg (actual weight lifted)
V bar tricep pushdowns: 2 x 10-12 @ 10 pins
Ab cruncher : 3 x 10
Had more in the tank on bench, which surprised me TBH after a long lay-off.
I did tabatas on the rowing machine after - it absolutely crippled me. I did 8 sets of 20 secs balls to the wall, then 10 secs rest (lightly pulling the lever to keep the clock going). Sounds easy, but it fcuks you.
