Day 18 - Man's Gotta Eat

I'm finding the night work a lot harder without maccas to get me through haha. Once again, I really struggled to keep my eyes open which made the 2hr drive home very difficult. So I had a bit of a kip and headed home only to hit peak hour.  It was a long trip haha.

I ended up getting home around 8:30am and slept through to 2:30pm, so I got a solid 6hrs of sleep. I had my first meal and headed to the gym for cardio.

After meal 2, we headed back to the gym for chest and tris and I found that I was wrecked pretty early into the workout. I'm guessing that's because I only got 2 meals in before the workout, but if I was to get a thrid meal in, we would of hit the gym around 8pm and the gym closes at 9 so my options we're limited unfortunately . I'll have to remember this for next time though (which will be Saturday).

I also tried to bite off more than I can chew on DB press tonight. I only managed 14 reps and Brock did at least 4 of those haha. This is the beauty of tracking your workouts, I'll have this info the next workout, so i'll make sure I hit the target reps.

I might leave it there for now. I have to work again tonight, it shouldn’t be as late as last night (touch wood). And looking at the time, I better cook some food up for the night. Just a rest day tomorrow, no abs. I plan on not doing a much but watch telly and rest up for legs. Until then...

- Scott

My water bottle with 'refeshing apple' Xtend.  Delicious!

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

Meal 2 – 1 cod fillet, 150g brown rice

Meal 3 – post-workout shake

Meal 4 – 1 cod fillet, 150g brown rice

Meal 5 – 200g round steak

Meal 6 – 200g round steak

4L of water with 4 scoops of xtend

AM cardio – 20mins Elliptical Machine

Pre-workout – DY NOXPUMP (multi-vitamin, green tea, yohimbe & l-carnitine)

Pec Fly Machine

17 reps with 11 plates

10+10 reps with 12 plates (negatives)

Decline DB Bench Press

10+4 reps with 27.5kg (forced reps)

7+3 reps with 27.5kg (forced reps)

Incline DB Flys

15 reps with 15kg

10+5 reps with 15kg (rest-pause)

Cable Pushdowns

15 reps with 9 plates

10 reps with 9 plates + 5 reps (rest-pause)

Bench Dips

6+4+3+2 reps with body weight (rest-pause)

5+4+2+2+2 reps with body weight (rest-pause)

Overhead Cable Extentions

17 reps with 1.25 plates

21 reps with 1.5 plates (1.5 → 1.25 → 1 drop set)

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