Day 3 - It's Been A Hard Days Night

Knocked out AM cardio nice and early again this morning.  It was colder than yesterday (11°C), so I chucked my Telstra rain jacket over my hoodie and hit the road.  I had my 'fat burning combo' (green tea, yohimbe, l-carnitine) with my brekky, knowing this helped me battle the cold.

We hit chest and triceps in the gym this afternoon which was pretty intense, probably too intense.  After doing 6 sets of chest to failure, I was feeling pretty wrecked and we still had 4 more exercises to go.  I had a chat to my training partner Brock and we decided to only do 2 sets to failure (instead of 3) otherwise we were going to be in the gym all night and possibly leading to overtraining.  I felt this was a good decision as we managed to nail the next 4 exercises in about 30 mins and maintained good intensity for the rest of the workout.

In the book it’s got us doing 3 sets per exercise and 6 exercises and getting all this done in under an hour with 2 people isn’t going to be easy.  So from now on we’re only going to do 2 sets per exercise, pushing beyond failure on the first set and finishing off the muscle with the second set.  This will give us more time and a more intense session and possibly a more effective workout.

After I got home from the gym it was straight in the shower and into bed because I had to start work again at 11pm (after already working 7am-4pm that day).  This is probably going to be my biggest challenge during this program as I am working 1-2 nights a week all the way through.

Last time, I failed to prepare meals for night work which lead me to get take away which ultimately lead me to failure, so this time I must be more organised.

I got out of bed at 9:30pm (after being unable to get to sleep), fixed myself an omelette, packed my water bottle and some casein pudding and hit the road.

I’m not sure when I am going to finish tonight, but by the look of it, around 7am.  I am currently eating meal 8 and will let you know how my night went tomorrow.  Until then…

- Scott

Meal 1 – 2 scoops of protein powder, 1 cup of oats 

(with multi-vitamin, l-carnitine, yohimbe & green tea caps)

Meal 2 – CNP Pro MR shake

Meal 3 – Subway (6” roast chicken on wheat with lettuce, tomato & onion)

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

Meal 5 – 150g chicken breast (with multi-vitamin)

Meal 6 – post-workout shake

Meal 7 – 1 cup of liquid egg whites (omelette) (with multi-vitamin)

Meal 8 – 1 scoop of casein protein

4 litres of water with 6 scoops of xtend

Pre-workout – bHip energy blend (lol jk NOXPUMP) (with l-carnitine, yohimbe & green tea caps)

Decline DB Flys – 3x15 @ 12.5kg

Decline DB Press – 3x15 @ 12.5kg

Incline DB Flys – 2x15 @ 12.5kg

Bench Dips – 2x15 @ body weight

Overhead Cable Extentions – 2x15 @ 1.3 plates

Cable Push-Downs – 2x15 @ 8 plates

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




PS  I just found out that Kris retweeted my tweet!  Check it!

Follow him! @kagedmuscle and me @scott__long