Last workout of phase one, so we made sure we made it count.
Started off with delts as per usual, side raises first. I felt like I've hit a bit of a wall with the side raises, it never was my strongest exercise. I was so disappointed with my effort with the side raises I felt I really needed smash front raises to make up for the side raise. I wasn't over the moon with my effort so once again, I gave it everything on shoulder press to really finish my delts off.
I was happy with the shoulder press equally a PB on the first set and dieing after 10 reps on the second set.
On to legs and man, I don't think I've hit legs like this before.
I've never hit real failure with leg extensions before, the pain always gets me but today, I persevered. After the first working set I had a pump going in my quads. I had never felt this before, it was an insane feeling. Such a big muscle and so full of blood! It really got me psyched for the second set.
Second set I ran out of puff after 14 reps but still had 6 to go, so I got Brock to force the last few reps out and the pump get even more intense! Looking back, I still can't get over how full my quads felt.
Hit some good weight on the leg curls. I was exhausted by this point but had to keep pushing. Got my sets done and hit the leg press.
I had just about nothing left in the tank once I got to the leg press, first set I went pretty light. So the second set, I loaded the machine up with 240kg and gave it everything I got. After about 3 reps, I was really struggling then something clicked in my brain and I said to myself “Its not going to go away until you finished this set, so hurry up and get it done!” I smashed out the last 12 reps relatively easily and once I'd caught my breath, realised I actually had 280kg on there and therefore set a PB! The power of the mind baffles me sometimes.
Quickly nailed calves (while nearly seeing a fight erupt in the gym haha) and we head home for a WELL needed post workout shake.
My disorganisation is still letting me down as I still haven't pre-cooked any meal and still relying on subway and MR shakes to get me through, which really gets me down. Gotta really tighten my belt and cook something up but I am so tired all the time now and it make getting motivated really hard because I know if I stay up and cook, I'll be dead at work the next day. Sort of a catch 22.
Rest day the next 2 days. I'm going to a concert on Saturday night which should be interesting, I'm too focused right now to blow my diet, I'm just more concerned about how tired I'm going to be. Until then...
Meal 1 – 2 scoops of whey protein, 1 cup of oats (multi-vitamin, green tea, yohimbe & l-carnitine)
Meal 2 – CNP Pro MR
Meal 3 – Subway (6” roast chicken on wheat, letttuce, tomato, onion)
Meal 4 – Subway (6” roast chicken on wheat, letttuce, tomato, onion)
Meal 5 – Post-Workout Shake
Meal 6 – casein shake
4l+ of water with 4 scoops of xtend
AM Cardio – 20mins brisk walk
Pre-workout: NOXPUMP (multi-vitamin, green tea, yohimbe & l-carnitine)
DB Side Raises
8+7 reps with 12.5kg (swung)
9+6 reps with 10kg (swung)
DB Front Raises
15 reps with 15kg
15 reps with 12.5kg
DB Shoulder press
15 reps with 20kg
10 reps with 20kg the 5 reps with 15kg
Leg Extensions
20 reps with 10 plates
14+6 reps with 10 plates (forced)
Leg Curls
8 reps with 13 plates then 7 reps with 12 plates
15 reps with 12 plates
Leg Press
15 reps with 220kg
15 reps with 280kg
Standing Calf Raise
2 sets of 15 reps with 40kg
Post-workout: 2 scoops of whey, 80g of dextrose, 5g creatine, 10g glutamine
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