I woke this morning around 8am and checked my phone just like I do every other morning, only to find that Kris Gethin, the author of this book, had read and tweeted/facebooked about my blog! Talk about star struck! Haha. And because of that, the total traffic has increased from about 50 views to 347 in one day!
So I would like to say massive thank you to Kris for plugging my blog and thank you to all the people who read and will continue to read (including my two new 'followers,' Alex and dan.i.am). Invite you all to leave tips, tricks and motivational support. Or sledging, if that's your thing haha
Talk about the ultimate accountability, it's like the school teacher is looking over my shoulder as I do an exam haha.
Back to my day...
Leg and delts! As I had a rostered day off today (hence the 8am waking time), Brock and I decided to hit the gym after our second meal. We started off nailing shoulders, which was pretty tough to be honest. I have never 'pre-exhausted' my delts before and boy, did it make a difference. I've never had a pump in my delts until today, so now I know how to train them properly.
After that we moved on to legs. After leg curls and extensions we hit the leg press. I somehow managed to knock out a PB on the leg press which I was pretty pumped with but I paid the toll for it. I felt so crook for a good 90 mins after we finished. Looking back, I wish I did another set to make myself vomit instead of trying to stomach a post workout shake while wanting to chuck my guts up.
Straight after leaving the gym I met up with my best mate Chris, for a round of golf at Pacific Harbour Gold Club. For those who are fans of golf, it is the number 1 golf course in Queensland and they do very reasonably priced rounds after 3pm weekdays (seriously, go check it out). I am a rubbish golfer but I enjoy a knock. We hired a buggy so my poors legs could recover but surprisingly, they didn't feel bad at all. I'm not sure if it's the new supps I'm talking or if I didnt push myself hard enough. The true 'damage report' will come in about 2 days when the soreness kicks in...
But that's about it for today. One thing I have noticed is that my appetite has significantly increased and I found myself hanging out for meals more than forcing them in, which is great. I am going to have a bit of an experiment this weekend to see if I can't add a bit of “colour” to my food, making them a little be more appealing. Might even try a recipe from the book!
Tomorrow, being a rest day, I am going to post some photos and some tips and tricks from my cook off last weekend. And on Sunday, post a before picture with my weight and weight loss for this week. I was planning on doing that last sunday but as you may of read, I was way too tired. Until then...
- Scott
Meal 1 – 2 scoops of whey protein, 1 cup of oats (multi-vitamin, green tea, yohimbe & l-carnitine)
Meal 2 – 150g chest breast, 150g brown rice
Meal 3 – post-workout shake
Meal 4 – Subway (6” roast chicken on wheat w/ lettuce, tomato, capsicum, onion)
Meal 5 – 200g salmon fillet, grilled then baked
Meal 6 – casein pudding
4l of water with 5 scoops of xtend
Pre-workout - NOXPUMP, green tea, yohimbe & l-carnitine
DB Side Raises – 2 sets of 15 reps with 8kg
DB Front Raises – 1 set of 20 with 6kg then
1 set of 17 with 9kg (more weight next time)
DB Shoulder press – 2 sets of 15 with 12.5kg
Leg Extensions - 1 set of 15 with 6 plates then
1 set of 15 with 7 plates
Leg Curls - 1 set of 15 with 9 plates then
1 set of 15 with 10 plates
Leg Press - 1 set of 15 with 200kg then
1 set of 15 with 240kg
Standing Calf Press - 2 sets of 15 reps with 40kg
Post-workout shake: 2 scoops of whey protein, 100g dextrose, 5g creatine, 5g glutamine
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