Day 33 - Good Bye Phase One!

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

Day 32 - Have You Ever Tried Taking A Jumper Off After Triceps?

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

Day 31 - How Bad Do You Want It?

Another rest day today, with a bit of upper abs thrown in in the evening.

Just a normal day really. Really need to spend some time doing some cooking on the weekend, I am struggle to eat properly, well, I'm still not cheating. Maybe I'm being to hard on myself? I'm just feeling bad for not eating at least 5 whole food meals.

Chest and triceps tomorrow. Hopefully Brock has had enough water this time. Speaking of Brock, he sent me this youtube clip the other, it's pretty cool inspirational wise. I'll post it at the bottom.

- Scott

Meal 1 – 2 scoops of whey protein, 1 cup of oats

Meal 2 – CNP Pro MR

Meal 3 – 2 small tins of tuna, 1 wholemeal bun roll, lemon juice, black pepper

Meal 4 – 2 small tins of tuna, 1 wholemeal bun roll, lemon juice, black pepper

Meal 5 – 150g chicken breast

Meal 6 – Casein Pudding

4L of water with 4 scoops of xtend

AM Cardio – 20min Brisk Walk

PM Cardio – 20mins Cross Trainer

Crunches

3 sets of 20 reps

Day 30 - The Big Three-Oh!

Our Last back/biceps workout in phase one! Which means the last time I get to destroy my old friend hyperextentions. We both completely forgot our workout tracker, so we did our best to remember what weight we lifted last week.

Felt better on the wide-grip pulldowns today, really concentrated on my form during the warm up which carried over onto my working sets and really tried to hold form on the seated rows too.

Decided to do hyperextentions before shrugs because the dumbbell rack had about a million people in front of it. I hindsight, it wasn't the smartest idea because you really need a strong lower back to shrug really heavy and I certainly felt weaker heading into shrugs after drilling my 'christmas tree' on hyperextentions for the last time.

Just as we started shrugs, Brock went to get some air because he was feeling sick, so I carried on knowing I didn't need a spotter for shrugs. He came back about 10 mins later, after a spew and I made him go straight into his shrugs.

See, Brock turned up to my house sunburnt today and spewed from dehydration, so I had no sympathy. Just told him to keep drinking his water and finish his sets. After shrugs, he went for another spew while I started on biceps. He came back looking for a nod from me to go home but he still had 2 exercises left. After torturing him on 2 sets of biceps curls, I sent him off to get his shake, because I could see that he was definately cooked. He was very greatfull haha. I doubt he will get sunburnt again any time in the near future.

I finished biceps and we hit the couch to regroup.

Another rest day tomorrow. I used to get annoyed at how much we rest on this program, but lately I've been looking forward to it. And as our workouts are going to get more intense, I think I am going to start craving them haha. Until then...

- Scott

Meal 1 – 2 scoops of whey protein, 1 cup of oats (multi-vitamin, green tea, yohimbe & l-carnitine)

Meal 2 – Subway (6” Roast Chicken on wheat, with letttuce tomato and onion)

Meal 3 – grilled cod fillet, 2 pieces of wholemeal bread

Meal 4 - Subway (6” Roast Chicken on wheat, with letttuce tomato and onion)

Meal 5 – 2 scoops of whey protein (multi-vitamin, green tea, yohimbe & l-carnitine)

Meal 6 – Post-Workout Shake

Meal 7 - Caseine Shake

4l of water with 4 scoops of xtend

AM Cardio – 20mins Brisk Walk

Prework – DY NOXPUMP, 5g of creatine

Wide Grip Pulldowns

15 reps with 12 plates

15 reps with 12.5 plates

Seated Rows

15 reps with 12 plates

15 reps with 12 plates

Hyper Extentions

15 reps with 10kg

15 reps with 10kg

DB Shrugs

15 reps with 45kg

15 reps with 45kg

Cable Curls

9+6 reps with 7.5 plates (negatives)

8+7 reps with 7.5 plates (negatives)

7+8 reps with 7.5 plates (negatives)

Concerntration Curls

15 reps with 5kg

15 reps with 7kg

15 reps with 7kg

Post-workout: 2 scoops of whey protein, 80g dextrose, 5g of creatine, 10g of glutamine

PS  Just realised I've been spelling "dumbbell" wrong for the last 4 weeks, my bad

Day 29 - Getting Fed-Up

Really starting to feel the mental effects of the diet now. My patience is getting smaller, my frustration toward small things is increasing and my urge to head-butt people who annoy me is becoming dangerous. Just gotta take a deep breath...

Back at work today but I'm so exhausted. Could really do with another day in bed. I have the trainee with me tomorrow so I'll be able to fob my work of to her haha. And I really need to pre-cook some food, I'm eating too much Subway. It's not that bad but its still a little proccessed, so I could do better. I just hate the frozen chicken so much haha. Organisation will be the death of me.

Gotta rest up for back and biceps tomorrow afternoon, until then...

AM Cardio – 20mins Brisk Walk

Meal 1 – 2 scoops of whey protein, 1 cup of oats (multi-vitamin, green tea, yohimbe & l-carnitine)

Meal 2 – Subway (6” Roast Chicken on wheat, with letttuce tomato and onion)

Meal 3 – Subway (6” Roast Chicken on wheat, with letttuce tomato and onion)

Meal 4 - Subway (6” Roast Chicken on wheat, with letttuce tomato and onion)

Meal 5 – 150g Chicken Breast (multi-vitamin, green tea, yohimbe & l-carnitine)

Meal 6 – 150g Chicken Breast with a tiny bit of Dijon Mustard

PM Cardio – 20mins Cross Trainer

Day 28 - Just Another Sunday

Boring rest day today, so nothing really to tell.

Still recovering from that flu though, I spent a lot of the day sleeping. Probably sleeping off that leg workout haha.

Other well needed rest day tomorrow, until then...

- Scott

AM Cardio – 20mins Brisk Walk

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 – 180g Chicken Breast, medium wholemeal bun, heap of mushrooms

Meal 4 - 180g Chicken Breast, medium wholemeal bun, heap of mushrooms

(multi-vitamin, green tea, yohimbe & l-carnitine)

Meal 5 – 180g Round Steak, heap of mushrooms

Meal 6 – Casein Pudding

PM Cardio – 20mins Cross Trainer

Day 27 - Totally Bowled Over

Big day today. I got a call from a mate who was off to play a charity indoor cricket game to raise money for a disabled cricket team to travel for a comp. I had originally turned down the offer as I knew I was still sick and really had to rest up if I was to smash my legs today. But I ended up giving into temptation and went and played. It was so much fun, I haven't played indoor cricket for years and it felt good to be back out on the carpet. The disabled guys had a great time as well and it probably won't be the last time we play along side them.

After that, I was pretty spent. I got home and sat down to relax for a little bit but just as I did, I noticed Brock had  arrived in my driveway. Didn't realised the time had gotten away from me this badly. So I ripped my cricket clothes off, chucked my gym gear on and off we went.

I was in no mood to workout today. I was tired, I wasn't feeling strong, I just wanted to lie down. But as I've said before, I have a job to do. So I sucked it up and started hitting my delts.

Side raises increased a little this week. Not the weight, more the amount of swinging in my action. Once I start to fail, I use my whole body to swing the weights up and concerntrate on the negative movement. Only because Brock isn't strong enough to help me up on the exercise.

Really pumped myself up for front raises and ended going up a weight. I tried left then right alternating this week where I have been doing 5 a side up to 15 each arm. But I found I like the straight left-right better, so I'm going to sick to it.

Went up on weight on DB shoulder press as well. Really struggled on the second set but I got the reps out then went straight to warming up my legs.

I hit the leg extension pretty hard today to make up for last week where I chickened out. I'm slowly getting better at putting the pain aside and concentrating on getting the set done, this really helps with leg extensions as they are easily the most painful exercise I've done, especially 20 reps.  I typically unhinged myself from the thing and fall in a heap on the floor but I couldn't even do that this week.

I was so exhausted by the time I had gotten to leg curls that I could of easily packed up and left. But I gave it everything I had left, which wasn't much but I did them damage I needed to do.

Leg press was the last exercise as there was no time for calf raises today (once again). I went significantly under-weight on the exercise and felt very light headed and absolutely exhausted. So Brock pumped me up and I knocked my sets out and head home to a post-workout shake that last about 4 seconds in the bottom of my shaker cup before it was deep within me.

I went and had a shower and a lie down and felt great after about an hour of deep breathing and listening to the football on the radio. 

I learnt my lesson today.  Whether I learn from it. is another question haha.

Just a plain ol' rest day tomorrow. So, until then...

- Scott

Meal 1 – 2 scoops of whey protein, 1 cup of oats (multi-vitamin, green tea, yohimbe & l-carnitine)

Meal 2 – 150g salmon fillet, 120g Brown Rice

Meal 3 – Subway (6” roast chicken on wheat, letttuce, tomato, onion)

Meal 4 – Post-workout shake

Meal 5 – 200g round steak, heap of mushrooms and a tablespoon of soy sauce

Meal 6 – casein pudding

6l+ of water with 6 scoops of xtend and 40g glutamine

AM Cardio – 20mins brisk walk

Pre-workout: NOXPUMP (multi-vitamin, green tea, yohimbe & l-carnitine)

DB Side Raises

10 reps with 10kg

15 reps with 12.5kg (swung 6 reps up)

DB Front Raises

15 reps with 12.5kg

15 reps with 15kg (rest-pause)

DB Shoulder press

2 sets of 15 with 20kg

Leg Extensions

20 reps with 8 plates

20 reps with 9 plates

Leg Curls

9 reps with 12 plates then 6 reps with 10 plates

15 reps with 11 plates

Leg Press

1 set of 15 with 200kg

1 set of 15 with 240kg

Post-workout: 2 scoops of whey, 80g of dextrose, 5g creatine, 10g glutamine