It's near impossible haha.
Good ol' chest tonight. Last chest day of phase one, therefore last day of pre-exhausting my pecs and doing piss weak bench press's haha.
Not much to say about this workout, it was pretty stock standard tonight. Weight's still edging up so I'm happy about it. Looking forward to a shower and bed tonight, though.
Legs and delts tomorrow night, had to squeeze them in without a rest day inbetween because Brock and I have pretty hectic weekends planned. I got a bit of a sleep in tomorrow then I'm spending all day tomorrow doing TAFE stuff at work (on my RDO) so I should be nice and rested (and nice and angry) enough to smash legs to make up for last week. Until then...
- Scott
Meal 1 – 2 scoops of whey protein (multi-vitamin, green tea, yohimbe & l-carnitine)
Meal 2 – CNP Pro MR
Meal 3 – 190g tinned salmon with lemon and black pepper
Meal 4 – 190g tinned salmon with lemon and black pepper
Meal 5 – 2 scoops of whey protein
Meal 6 – Post workout shake
Meal 7 – Casein shake
4L+ of water with 4 scoops of xtend
AM cardio – 20mins Brisk Walk
Pre-workout – DY NOXPUMP (multi-vitamin, green tea, yohimbe & l-carnitine)
Pec Fly Machine
13+2 reps with 13 plates (negatives)
9+6 reps with 13 plates (negatives)
Decline DB Bench Press
15 reps with 22.5kg
10+5 reps with 22.5kg (rest-pause)
Incline DB Flys
15 reps with 17.5kg
15 reps with 17.5kg
Cable Pushdowns
15 reps with 11 plates
11+4 reps with 11 plates (rest-pause)
Bench Dips
13+2 reps with body weight
9+2+2+1 reps with body weight (rest-pause)
Overhead Cable Extentions
10+5 reps with 2.5 plates (negatives)
11+4 reps with 2 plates (forced reps)
Post-workout – 2 scoops of whey protein, 80g of dextrose, 5g of creatine, 10g of glutamine
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