First day back in the gym after Christmas! Although the gym
was nice and quite I felt I was lacking in motivation and strength. Probably
due to the over indulging over the festive period! The lack of strength showed
in my bench press, which decreased from last week! However the dumbbell presses
remained about the same but increased in wide grip lat pull downs and dumbbell
rows. J
I am starting to see more size and definition in the top of
my arms and back. However I still have a lot of fat around my waist. So in the
next couple of weeks I will try and add more cardio into my routine!
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
|
12 x 24kg
|
10 x 28kg
|
8 x 30kg
|
6 x
34kg
|
Dumbbell
incline press
|
12 x
22kg
|
10 x
24kg
|
8 x 28kg
|
3 x 32kg
|
Assisted
Pull ups
|
12
|
10
|
8
|
6
|
One
arm dumbell row
|
12 x 24kg
|
10 x 24kg
|
8 x 24kg
|
6 x 24kg
|
Wide
grip Lat pull down
|
12 x 41kg
|
10 x 54kg
|
8 x 61kg
|
6 x 68kg
|
Barbell
Bench Press
|
12 x 30kg
|
5 x 50kg
|
6 x 40kg
|
8 x 40kg
|
Barbell
incline bench press
|
12 x 20kg
|
10 x 25kg
|
8 x 30kg
|
6 x 40kg
|
Please note that exact results may vary based on the individual
Following the workout, I had also completed a small amount
of cardio. 8 minutes on the rowing machine and just a 5 minute cool down on the
treadmill.
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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