Day 16 - Welcome 'Back'

Big back and Bi's workout tonight. Still struggling to really hit my lats though. I did a bit of research this afternoon and read a article with the advice of “close your eyes and picture your lats contracting” which did help, but I think I'll have to put my ego aside, drop the weight and really concentrate on the squeeze. If anyone has any tips with lats, please send em my way!

Absolutely nailed the shrugs tonight AND the hyper extentions. I went from doing 22.5kg shrugs and just getting 15 only 3 weeks ago to tonight where I dominated the 35kg dumbell 25 times before failure! I just got in the zone and went for it. I'll definitely be going up in weight next week.

 35kg Dumbell Shrugs

PB on hyperextentions too! I went from barely getting 12 reps (and almost blacking out) 3 weeks ago to 15 reps with a 5kg plate! For a bloke that weighs +120kg, I'm very happy with that.

Hyperextentions with 5kg plate (somewhere under my arms haha)

Biceps have always been a weak point for me and to be honest, it's the muscle I least look forward to each week. This attitude will soon change though (hopefully). Because of this we did a triple dropset on cable curls to really fill the muscles up with blood before hitting concentration curls.

I probably started too heavy with conentration curls but “if you always do what you've always done, you'll always get what you always got.” So I started with 12.5kg and ended up forcing 75% of the reps, but I got 15 out in the end.  Hit your rep target no matter what!

Still bloody coughing though. Now it hurts my head everytime I cough. Hopefully the antibiotics and cough mixture will kick in tonight and I'll be able to sleep well. Which reminds me, I tried UPS Labs Jack3d tonight for pre-work as I have a suspicion that the NOXPUMP is too powerful to have at night and that's what's keeping me awake after workouts (where Brock, the insomniac, is sleeping like a baby). So we'll see if that makes a difference. Gotta rest to grow!

Shake, shower and bed now. Then up early for cardio tomorrow. Gotta wan' it! Lower abs in the evening and then I'm working at Burleigh Heads tomorrow night. But until then...

- Scott

When ya gotta eat, ya gotta eat!  Meal 2 on the side of the road, Kangaroo Point

Meal 1 – 2 scoops of protein powder, 1 cup of oats (multi-vitamin, green tea, yohimbe & l-carnitine)

Meal 2 – 150g chicken breast, 150g brown rice, 1 tablespoon of soy sauce

Meal 3 – grilled cod fillet, 2 medium wholegrain bread rolls

Meal 4 – 150g chicken breast, 150g brown rice, 1 tablespoon of soy sauce (couldn't finish the rice)

Meal 5 – CNP Pro MR (I got caught up at work)

Meal 6 – Post workout shake

Meal 7 - Casein Pudding

6L water with 6 scoops of xtend (spent a lot of today outside)

Pre-workout: UPS Labs Jack3d (multi-vitamin, green tea, yohimbe & l-carnitine)

Wide Grip Pulldowns

1 set of 15 reps with 11 plates

1 set of 15 reps with 12 plates

Seated Rows

1 set of 15 reps with 11 plates

1 set of 15 reps with 10 plates, dropset 10 reps with 8 plates

DB Shrugs

1 sets of 20 reps with 30kg

1 sets of 25 reps with 35kg

Hyper Extentions

1 set of 15 with body weight

1 set of 15 with body weight+5kg

Cable Curls

1 set of 15 reps with 7 plates

1 set of 9 reps with 7 plates then 6 reps with 6 plates

Concentration Curls

1 set of 15 with 12.5kg

1 set of 15 with 10kg

1 set of 15 with 5kg

Post-workout: 2 scoops of whey protein, 80g dextrose, 5g of creatine, 5g of glutamine