Day 21 ~ Chest & Back

Absolutely crazy busy in the gym tonight! WTF! 
Due to the extreme influx of gym goes this month; I was unable to complete my full workout! BUT I was so happy that I achieved x2 personal bests! (Bench press and Dumbbell bench press) I believe this is the result of carb loading prior to the gym. My pre workout meal consisted of tuna pasta bake and cheese.

Prior to the gym I have taking the following supplements to aid my workout (30 minutes prior):

BCAA’s – 5g
Arginine Alpha Ketoglutarate – 2g
CLA’s x2

Set One
Set Two
Set Three
Set Four
Dumbbell press
12 x 26kg
10 x 32kg
8 x 34kg
6 x 36kg
Dumbbell incline press
12 x 22kg
10 x 24kg
8 x 34kg
0 x 0kg
Assisted Pull ups
One arm dumbell row
12 x 0kg
10 x 0kg
8 x 0kg
6 x 0kg
Wide grip Lat pull down
12 x 42kg
10 x 56kg
8 x 63kg
6 x 70kg
Barbell Bench Press
12 x 30kg
10 x 40kg
8 x 50kg
6 x 60kg
Barbell incline bench press
12 x 20kg
10 x 30kg
8 x 40kg
3 x 50kg

(Please note that exact results may vary based on the individual)

I really pushed hard on the dumbbells and bench press. I actually completed 5 sets – set 5, I achieved x5 reps at 70kg! J

Following the workout, I had also completed 50 jumping jacks and 20 high knees.   

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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