Day 1 - And It Begins...

5am start this morning. Woke up and nailed down a brekky shake, chucked on me woolies and hit the road for 20mins of cardio. Cardio was a lot easier than I expected, in saying that I was pretty pumped up being the first day. I found that I didn't get much of a sweat up but it was about 15 degrees outside. Might try to rug up a bit more tomorrow.

Found it pretty hard to eat all my meals today, the smell of chicken and rice was a big reminder that this isn't going to be easy. Took me 40mins to eat meal 4. I'm thinking about packing a shake for meal 3 in future.

Brock and I it the gym at around 6pm to do back and biceps. I always find my lats difficult to really hit but we'll see how sore I am in a couple of days. Hyperextentions almost killed me again, I blacked out for a few seconds after the second set which pumped me up to see if I could pass out on the third but my lower back was well spent by that time.

I found that having music in my ears was more of a hindrance than a help. I might save the ipod for solo workouts.

Anyway, just finished my post workout shake, time for a shower and bed. Until tomorrow...

Meal 1 – 2 scoops of protien, 1 cup of oats

Meal 2 – 150g chicken breast, 150g brown rice

Meal 3 - 150g chicken breast, 150g brown rice

Meal 4 - 150g chicken breast, 150g brown rice

Meal 5 – 1 scoop of protein, ½ cup of oats

Meal 6 – Post-workout shake


4 litres of water

Pre-workout supps – NOXPUMP (DY Nutrition)

Lat Pull Down – 3 sets of 15 reps with 11 plates

Seated Cable Row - 3 sets of 15 reps with 10 plates

Dumbell Shrugs - 3 sets of 15 reps with 25kg

Hyper-Extention - 3 sets of 12 reps with body weight

Machine Preacher Curls - 3 sets of 15 reps with 2.3 plates

Concentration Curls - 3 sets of 15 reps with 7kg

Post-workout Supps: 2 scoops of protein power, 80g dextrose, 5g creatine