Day 4 ~ Chest & Back

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

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
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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