I love having time off work! Means I can hit the gym early.
Got in with only about 3 people in their, #result!
After a pretty poor three gym seshs last week, the aim is to
hit it hard this week! Although it is Christmas! I restarted my Monday with a
Chest and Back exercise continuing last week’s routine.
I should have perhaps had a pre workout meal, as I began to
feel faint half way through! Breakfast this morning was oats and a protein
shake at 9am. Only hit the bench at 12pm then finished at 1:30pm meaning I
missed my meal time! Lesson learnt!
Prior to the gym I had 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 22kg
|
10 x 26kg
|
8 x 30kg
|
6 x 36kg
|
Dumbbell
incline press
|
12 x
22kg
|
10 x 26kg
|
8 x 30kg
|
6 x 30kg
|
Assisted
Pull ups
|
12
|
10
|
8
|
6
|
One
arm dumbell row
|
12 x 22kg
|
10 x 22kg
|
8 x 22kg
|
6 x 22kg
|
Wide
grip Lat pull down
|
12 x
35kg
|
10 x
42kg
|
8 x
49kg
|
6 x 63kg
|
Barbell
Bench Press
|
12 x 30kg
|
10 x 50kg
|
8 x 60kg
|
6 x
62.5kg
|
Barbell
Deadlift
|
12 x
40kg
|
10 x 40kg
|
8 x 40kg
|
6 x 40kg
|
(Please note that exact results may vary based on the individual)
HIIT training wasn’t completed, as I felt light headed!
BUT happy with my workout as I achieved a new personal best in my Dumbbell
press and bench press! I also increased weight in ALL sets apart from the dead
lift at the end. This unfortunately dropped by 50% L
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.
Getting home, I have made a Tuna mayo sandwich on brown
bread with lettuce, oh and not to forget the glass of water.
Tomorrow.... Leg and Abs!
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