First day back in the gym for a week! We all know how busy
Christmas is and finding time to hit the bench can be difficult.
This week, I have decided to change my workout route.
Starting the week off with a chest and back sesh. This workout is a five day
split focusing on the main muscle groups. I was performing drops sets (Every
set you perform, drop the amount of reps but increase the weight.) This will
allow me to build not only my muscle but increase my strength.
Prior to the gym I have taking the following supplements to
aid my workout (30 minutes prior):
BCAA’s – 5g
Arginine
Alpha Ketoglutarate – 2g
Creatine Ethyl Ester HCL – 5g
Workout
|
Set
One
|
Set
Two
|
Set
Three
|
Set
Four
|
Dumbbell
press
|
15 x
12kg
|
12 x
22kg
|
10 x
26kg
|
6 x 34kg
|
Dumbbell
incline press
|
12 x
22kg
|
10 x
24kg
|
8 x
26kg
|
3 x
34kg
|
Assisted
Pull ups
|
12
|
10
|
8
|
6
|
One
arm dumbell row
|
12 x
20kg
|
10 x
20kg
|
8 x
20kg
|
6 x
20kg
|
Wide
grip Lat pull down
|
12 x
35kg
|
10 x
42kg
|
8 x
49kg
|
6 x
56kg
|
Barbell
Bench Press
|
12 x
20kg
|
10 x
30kg
|
8 x
50kg
|
5 x
60kg
|
Barbell
Deadlift
|
12 x
40kg
|
10 x
60kg
|
8 x
60kg
|
6 x
80kg
|
(Please note that exact results may vary based on the individual)
Following the workout, I had also completed a small amount of HIIT training. (x3 30 second bursts with a speed of 18)
As a post workout supplement, I have taking MyProtein’s Hurricane
XS. Great shake which hits your required carbs and protein, as well as creatine
and HMB.
Tomorrow.... Leg and Abs!
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