Training days are the best days of the week. If find it a lot easier to persevere through the exhaustion at work when I know I'm going home to get ready to hit the gym.
Didn't have a great start to the day. I ran out of oats! I thought I had 2 or 3 bags left but it turns out I didn't. Then he boss had a go at me today for 'being late to work.' Apparently my start times for the last 6 years have not been correct which means I have to leave home earlier to get to work which also mean I have to wake up earlier (then 5am) to get my cardio done. In fairness, I have been genuinely late a few times lately, mainly from simple things like not being able to find my wallet and/or keys or leaving my laptop at home. So I have to pick up my game.
Chest and tris today, phase 2 style! Lots of sets, lots of weight, lots of grunting haha.
Started with decline DB press. Worked my way up to 30kg during my warm ups but by the time I'd got there, someone decided to take the 30kg dumbbells and hold on to them while resting. Instead of waiting I thought “bugger it” and grabbed the 32.5s. Only just got to 10 reps, so in the end it was probably a better choice.
Straight arm pull overs next. Thought I'd try the “bench across the shoulders” method opposed to just lying on the bench. It worked out alright and I surprised myself with how much weight I could use.
Incline DB press was the last chest move and by that time, my chest was fried! Had to really dig deep to get my reps out and really had to concentrate to keep good form.
First of the triceps moves was bench dips. These thing are still here to haunt me. I thought they would get easier, only doing 10 reps but I was wrong! Had to rest-pause to get the reps put on the last 2 sets.
We moved on to overhead cable extensions and once again, I thought I would smash the weight but I was truly rooted by this time. And after looking back, we were supposed to do triceps push-downs, not overhead extentions. My bad.
Last move of the night was one-arm DB extensions. I went super light on this and still failed before 10 reps. I was well and truly spent by this time.
All up, we took an hour and 10 mins. Which is alright for 2 people and 24 sets. I felt we went just about as fast as we could go and got the job done pretty well.
Can't wait for bed tonight then a 4:45am rise to hit some cardio and abs. Until then...
AM Cardio – 25mins Brisk Walk
Meal 1 – CNP Pro MR (multi-vitamin, Green tea, L-Carnitine, Yohimbe)
Meal 2 – 180g tin of tuna, 1 wholegrain tortilla, Tabasco sauce
Meal 3 - 180g tin of tuna, 1 wholegrain tortilla, Tabasco sauce
Meal 4 – 180g tin of tuna, 1 wholegrain tortilla, Tabasco sauce
Meal 5 – 200g chicken breast with garlic
Meal 6 – Post-workout shake
Meal 7 – Casein Shake
Pre-workout: DY NOXPUMP (multi-vitamin, Green tea, L-Carnitine, Yohimbe)
Decline DB Bench Press
10 reps of 32.5kg
10 reps of 32.5kg
10 reps of 30kg
10 reps of 27.5kg
Straight Arm Pull Overs
12 reps of 17.5kg
10 reps of 22.5kg
10 reps of 25kg
10 reps of 25kg
Incline DB Bench Press
10 reps of 20kg
10 reps of 20kg
10 reps of 17.5kg
10 reps of 17.5kg
Bench Dips
10 reps with body weight
10 reps with body weight
8+2 reps with body weight (rest-pause)
6+2+2 reps with body weight (rest-pause)
Over Head Cable Extensions
10 reps of 2 plates
10 reps of 2.5 plates
10 reps of 2.75 plates
10 reps of 2.25 plates
One-Arm Overhead Extensions
10 reps with 5kg
10 reps with 5kg
10 reps with 5kg (forced reps)
10 reps with 5kg (forced reps)
Post-workout Shake: 2 scoops of whey protein, 80g of dextrose, 5g of creatine, 10g of glutamine
No comments:
Post a Comment