Good news: I jumped on the scales as soon as I got out of bed this morning and found I had lost 3.2kg last week. 129.1kg (yes, I know that's embarrassing) down to 125.9kg. A pretty solid start. If I can keep losing 3kg a week, I'll hit my goal for sure. Only time will tell. And I will hopefully get some time to post a before pics tomorrow night so everyone knows what I'm up against.
Bad News: Had a terrible start to the day today. Woke up at 5 for cardio and totality pussied out. I was so tired. I think I may of gone to hard on the weekend, not “partying” just late nights on Friday and Saturday then an early start Sunday. Then Monday came and I was ruined. So skipped cardio to get another hour sleep so I could make it through the day with the thought of doing cardio at work after meal 3.
I couldn't find my car keys and after looking for 40mins, found them in the pocket of the pants I wore last week. Once I'd gotten to work, I found that extra hour made no difference and was pissed off at everything for most of the day. I found I pretty much had no temper and when I struggled to stomach my food, things just got worse. I forced down meal 2 by chewing then swallowing with a swig of water. So for meal 3, I went and got some cod, which put a smile on my face for a little while until I realised I had no carbs with it and it was a training day today. So I started shovelling rice down my hole and swallowing it with water like I did with meal 2. After 3 mouth fulls it was almost coming back up so I gave that idea away and went to the bakery and got a wholegrain roll. I felt disappointed in myself for this so I made sure I worked it off on the weights tonight.
Then my job went sour and which pushed my temper again and THEN I needed fuel but it seems no one on the Sunshine Coast sells LPG!! After stopping at 4 servo's I finally filled up to find my work fuel card didnt work.
I felt God laughing at me today haha.
But on the way home one of my favourite songs came on the radio which cheered me up and I started to get pumped to take my anger out on the weights.
Back and biceps tonight. We followed the same workout as last week, except the the cable cross-over was available so we could do some cable curls, unlike last week. We set out on bettering ourselves on each exercise which we did, so I was pretty happy about that.
We also decided tonight that we would choose a weight that we could get 12 reps with then forced the last 3 using either negatives, drop sets, rest-pause and simply just forced reps. This idea worked, as we found ourselves pushing past failure on some sets.
In saying that, I think I might be going to heavy on my seated rows, I'm not squeezing my back like I should be.
I finally did my 20mins cardio after my post workout shake and after my heart rate had settled down. I know this is not the best time to do it but I got it done and won't skip A.M cardio again. Brock is going to wake up at 5am to text me to make sure I get my arse out of bed and do my cardio tomorrow. True friend.
Tomorrow is a rest day and I'm working that night aswell, hopefully I get some sleep between shifts or I could be in for a tough night. Until then...
- Scott
Meal 1 – 2 scoops of protein powder, 1 cup of oats (multi-vitamin, green tea, yohimbe & l-carnitine)
Meal 2 – 150g chicken breast, 150g brown rice
Meal 3 – grilled cod fillet, 1 medium wholegrain bread roll
Meal 4 – CNP Pro MR
Meal 5 – Post workout shake
Meal 6 – 180g round steak
4L water with 4 scoops of xtend
Pre-workout: NOXPUMP (multi-vitamin, green tea, yohimbe & l-carnitine)
Wide Grip Pulldowns – 2 sets of 15 reps with 12 plates
Seated Rows - 2 sets of 15 reps with 11 plates
DB Shrugs - 2 sets of 15 reps with 27.5kg
Hyper Extentions – 2 sets of 15 with body weight
Cable Curls - 1 set of 15 with 5 plates & 1 set of 15 with 6 plates
Concerntration Curls - 2 sets of 15 with 9kg
Post-workout: 2 scoops of whey protein, 80g dextrose, 5g of creatine, 5g of glutamine
P.M Cardio - 20mins - Elliptical Machine
PS Feel free to hit my up with advice on getting my food down or some motivation to keep me going strong. Comment below and/or tweet @scott__long (2 underscores.) It's times like today that I really need something like that.
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