Big back night tonight. I had a MR shake for the meal before the workout so my stomach was empty. This helped me get the most out of my pre-workout because I was pretty tired from the night before and really wanted to smash my back. Also, I got some double-loop lifting straps the other day and got to try them out for the first time tonight and man they made a difference! They take everything off you fore-arms to the point where you don't even have to hang on to the bar! The pull-down bar at the gym has rubber grips so you can't tighten single loop straps so its hard to destroy your back without you grip failing first but this solves everything. Well not everything, I need to be conscious that my grip weaken if I used the straps for every set, so I only use them for working sets.
Nailed shrugs again. Really looking forward to having “neck-pillow” traps, so I can just lean my head over and have a little sleepy haha. I also noticed during shrugs that my upper body is starting to lean out. I'm not looking as wide as I was at the start which was a bit of motivation. My mid-section still needs a LOT of work though haha.
Smashed biceps too. Quadruple drop sets on cable curls for the last set. They were fried by the time I got to concentration curls so I just went light and concentrated on squeezing the life out of them. Still failed at around 12 or 13 reps and had to force the rest of the reps out.
We also caught up on calves which we missed the other day because the gym closed haha
Met up with my Mum and Dad after the workout, it was good to see them and have a bit of a vent about my night work. I only have 4 nights left and plan on taking an extended break from them because it's getting too hard to make it through the night and it has to be taking a toll on my recovery which could lead to over-training or even worse, getting sick.
Rest day and upper abs tomorrow. So I'll hit the road early tomorrow morning then gym in the PM then straight into bed to rest before work again at 11pm. Until then...
- Scott
Meal 1 – 2 scoops of whey protein, 1 cup of oats (multi-vitamin, green tea, yohimbe & l-carnitine)
Meal 2 – 200g flathead fillets, 150g brown rice
Meal 3 – CNP Pro MR shake
Meal 4 – Post work-out shake
Meal 5 – Casein shake
4l+ of water with 4 scoops of xtend
A.M Cardio – 20mins cross trainer
Wide Grip Pulldowns
17 reps with 11 plates
15 reps with 12 plates
Seated Rows
17 reps with 11.5 plates
15 reps with 12 plates
DB Shrugs
20 reps with 40kg
15 reps with 45kg
Hyper Extentions
15 reps with 5kg
8 reps with 10kg, 5 reps with 5kg, 3 reps with body weight (drop set)
Cable Curls
15 reps with 7.5 plates
15 reps with 7.5 plates
9 reps with 8 plates, 5 reps with 7 plates, 4 reps with 6 plates, 3 reps with 5 plates
Concerntration Curls
15 reps with 8kg
15 reps with 6kg
Standing Calf Raises
15 reps with 40kg, 15 reps with body weight
15 reps with 40kg, 15 reps with body weight
Post-workout: 2 scoops of whey protein, 80g dextrose, 5g of creatine, 5g of glutamine
No comments:
Post a Comment