Big day today. I got a call from a mate who was off to play a charity indoor cricket game to raise money for a disabled cricket team to travel for a comp. I had originally turned down the offer as I knew I was still sick and really had to rest up if I was to smash my legs today. But I ended up giving into temptation and went and played. It was so much fun, I haven't played indoor cricket for years and it felt good to be back out on the carpet. The disabled guys had a great time as well and it probably won't be the last time we play along side them.
After that, I was pretty spent. I got home and sat down to relax for a little bit but just as I did, I noticed Brock had arrived in my driveway. Didn't realised the time had gotten away from me this badly. So I ripped my cricket clothes off, chucked my gym gear on and off we went.
I was in no mood to workout today. I was tired, I wasn't feeling strong, I just wanted to lie down. But as I've said before, I have a job to do. So I sucked it up and started hitting my delts.
Side raises increased a little this week. Not the weight, more the amount of swinging in my action. Once I start to fail, I use my whole body to swing the weights up and concerntrate on the negative movement. Only because Brock isn't strong enough to help me up on the exercise.
Really pumped myself up for front raises and ended going up a weight. I tried left then right alternating this week where I have been doing 5 a side up to 15 each arm. But I found I like the straight left-right better, so I'm going to sick to it.
Went up on weight on DB shoulder press as well. Really struggled on the second set but I got the reps out then went straight to warming up my legs.
I hit the leg extension pretty hard today to make up for last week where I chickened out. I'm slowly getting better at putting the pain aside and concentrating on getting the set done, this really helps with leg extensions as they are easily the most painful exercise I've done, especially 20 reps. I typically unhinged myself from the thing and fall in a heap on the floor but I couldn't even do that this week.
I was so exhausted by the time I had gotten to leg curls that I could of easily packed up and left. But I gave it everything I had left, which wasn't much but I did them damage I needed to do.
Leg press was the last exercise as there was no time for calf raises today (once again). I went significantly under-weight on the exercise and felt very light headed and absolutely exhausted. So Brock pumped me up and I knocked my sets out and head home to a post-workout shake that last about 4 seconds in the bottom of my shaker cup before it was deep within me.
I went and had a shower and a lie down and felt great after about an hour of deep breathing and listening to the football on the radio.
I learnt my lesson today. Whether I learn from it. is another question haha.
Just a plain ol' rest day tomorrow. So, until then...
- Scott
Meal 1 – 2 scoops of whey protein, 1 cup of oats (multi-vitamin, green tea, yohimbe & l-carnitine)
Meal 2 – 150g salmon fillet, 120g Brown Rice
Meal 3 – Subway (6” roast chicken on wheat, letttuce, tomato, onion)
Meal 4 – Post-workout shake
Meal 5 – 200g round steak, heap of mushrooms and a tablespoon of soy sauce
Meal 6 – casein pudding
6l+ of water with 6 scoops of xtend and 40g glutamine
AM Cardio – 20mins brisk walk
Pre-workout: NOXPUMP (multi-vitamin, green tea, yohimbe & l-carnitine)
DB Side Raises
10 reps with 10kg
15 reps with 12.5kg (swung 6 reps up)
DB Front Raises
15 reps with 12.5kg
15 reps with 15kg (rest-pause)
DB Shoulder press
2 sets of 15 with 20kg
Leg Extensions
20 reps with 8 plates
20 reps with 9 plates
Leg Curls
9 reps with 12 plates then 6 reps with 10 plates
15 reps with 11 plates
Leg Press
1 set of 15 with 200kg
1 set of 15 with 240kg
Post-workout: 2 scoops of whey, 80g of dextrose, 5g creatine, 10g glutamine
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