Day 16 Tuesday 15th March 2016
Ohh what a day, busy busy feeling shattered.
Woke up this morning had my vits, eggs and avaocado followed by 2 meals of chicken and a whey shake 45 minutes before the gym. Got out of the gym had my whey and oats with a banana.
Trained Back and bis followed by half an hour cardio
started with activation of cns pulling a loaded bar 4 reps
next was 7 sets of dead lift 2 reps each, didn't lift as heavy as last week feeling a bit tired today, I did try to lift heavy managed 180kg 2 reps tried 200kg but just got the weights off the floor couldn't get them up
Next was a cluster set of rows 8reps then 3-4 reps and again rest the again 3-4 reps. repeated to completed 3 sets
Next I did the wide grip pull downs for 3 sets pulling down slow 8 reps each set
Next was the seated cable row close grip 3 reps 10 reps - went heavy on these
I then did some light preacher curls, wrist was aching so didn't go heavy but concentrated on the squeeze. 3 sets
I then did rope curls again light but making sure I twisted out at the top to get hit the bicep
30 minutes on the treadmill sweated heavy
day dusted