04.01.10
Wake up at 09.50 (no work)
09.50 - 30g Whey
30 Mins Low Intensity Cardio (Spin Bike), heart rate around 150 which im happy with
10.30 - 1 cup egg whites, 1 cup oats (100g), 5 blue berrys, lemon juce, (made a pancake)
13.00 - 8 oz chicken breast, salad, 10ml GNO
15.30 - 8 oz chicken breast, salad, 10ml GNO
17.30 - 8 oz chicken breast, salad, 10ml GNO, 1 cup oats (in form of my oat biscuits that I have made)
INTRA WORKOUT 40g Dextrose, 10g BCAA's
Cardio is PWO and i drink andother 5g of BCAA's during this
PWO - 1 cup egg whites, 100g oats
22.40 - 8 oz chicken breast, salad, 10ml GNO
Training
Chest and Tris
5 min warm up on bike
DB Bench - 17.5kg x 20, 25 x 12, 32.5 x 8, 50 x 3+1 Forced, 40 x 8, 35 x 10 into a dop set with 25kg
Incline hammer Press - 25 kg a side x 15, 30 x 12, 35 x 8, I added some partials onto the end of my last set at the top of the movement
Floor Flys - 12.5 x 20, 15 x 14, 17.5 x 10
Tricep Pushdowns - 20 kg x 15, 25 x 12, 30 x 8, 35 x 6 with cheat reps at the end and a drop to 25 kg
CGBP - 60 kg x 12, 80 x 6, 60 x 10 (not sure on the reps here)
Machine Dips - 56kg x 15, 62 x 10, 62 x 8
PWO cardio - Intervals, 3 mins low/ medium intensity, 1 min all out
Did this for a total of 30 mins, 10 mins rowing, 10 mins Recumbent Bike, 10 mins stationary Bike
Reply With Quote
