Well, all my hard work is paying off! Got a compliment in
the gym today! A follow gym goer has noticed an increase in the size of my arms
and back :) It
really gives you the motivation to keep pushing!
As a pre work out snack I have consumed two slices of brown
seeded bread with peanut butter and strawberry jam. As per all my workouts, prior
to the gym I have taking the following supplements to aid my workout (30
minutes prior):
BCAA’s – 5g
Arginine
Alpha Ketoglutarate – 2g
Workout
|
Set
One
|
Set
Two
|
Set
Three
|
Set
Four
|
Dumbbell
Arnold Press
|
12 x12kg
|
10 x 14kg
|
8 x 16kg
|
6 x 18kg
|
Shoulder
shrugs
|
12 x 40kg
|
10 x 60kg
|
8 x 80kg
|
6 x 100kg
|
Smith
Machine shrug
|
||||
Dumbbell
Lateral Raise
|
12 x8kg
|
10 x 8kg
|
8 x 12kg
|
6 x 12kg
|
Dumbbell
Shoulder Press
|
12 x 12kg
|
10 x 14kg
|
8 x 16kg
|
6 x
20kg
|
Deadlift
|
12 x 30kg
|
10 x 50kg
|
8 x 70kg
|
6 x 70kg
|
Wide
Grip Lat Pulldown
|
12 x 42kg
|
10 x 54kg
|
8 x 63kg
|
6 x 70kg
|
T-Bar
row
|
||||
One
arm dumbbell row
|
12 x26kg
|
10 x 26kg
|
8 x 26kg
|
6 x 26kg
|
(Please note that exact results may vary based on the individual)
Today I have highlighted in
Green, the areas where I have managed to increase the weight from the previous
workout. Red will indicate a reduction and white, well just remained the same.
Following today’s workout, I hit the rowing machine
again. Again another 12 minutes completed at a medium row.
I have been looking in the mirror and have been seeing definite
size increasement in my shoulders and back area. In the next couple of weeks, I
will try and increase the size of my chest by added another day’s workout in.
The results of today’s workout were recorded via the
Microsoft Band 2:
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.... REST!
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