Day 9 Chest & Triceps

I had been looking forward to smashing a chest workout for a while- last week turned in to a bit of a disaster to terms of gyming, as I only managed one trip. L

This week I WILL get at least 4 trips in and start HIIT training more!

I am currently following a cutting plan, provided by www.andrewcainefitness.com. Andrew has provided me with a diet and training plan, which will aid me to reach my goal. (Keep my body mass, drop the fat). Check out his website for custom plans and diets.

Below is what has been set out for me for today’s nutrition. For your own diet plan, please see Andrew.

Meal 1 – Lean bacon w/ beans and veg
Harvest - Back Bacon, Extra Lean, 4 slices (55 g)	120	0g	2g	24g
Heinz Beans. - 50% Less Sugar Beans, 200 g	134	20g	0g	9g
Mushrooms, white, raw, 50 g(s)	11	2g	0g	2g
Oil - Coconut, 5 millilitre	41	0g	5g	0g
Meal 2 – Couscous w/ salmon and peas
Smoked - Salmon, 125 g	213	1g	13g	29g
Sainsbury's - Couscous, 60 g cooked	226	47g	0g	8g
Peas - Peas, 80 g	70	12g	1g	5g
Home - Olive. Oil, 5 millilitre	41	0g	5g	0g
Meal 3 – White rice w/ turkey breast steak and veg
Sainsbury's - White Rice, Microwaveable, 1 bag (200g)	264	59g	1g	6g
Sainsbury’s - Turkey Breast Steak, 150 g	172	0g	2g	37g
Broccoli - Raw Broccoli, 100 g	34	7g	0g	3g
Carrots - Cooked, boiled, drained, without salt, 50 g	18	4g	0g	0g
Olive Oil - One Tablespoon, 5 millilitre	40	0g	5g	0g
Snacks
Nuts - Cashew nuts, raw, 50 gram	276	15g	22g	9g
My protein shake - Impact Whey Protein, 50 g	196	3g	3g	39g
Watermelon - Watermelon, Diced, 150 g (about 1 cup)	51	12g	0g	1g
Apple Fresh - Granny Smith Apple, 1 medium (154g)	80	22g	0g	0g
9 Bar - Flax, 1 bar (50g)	261	17g	18g	9g

I am currently using a bundle provided by Myprotein to aid with the building of muscle. “Building muscle bundle: http://www.myprotein.com/sports-nutrition/men-s-build-muscle-bundle/11225515.html “The bundle contains a whey protein, which is ideal for cutting as well a number of vitamins and creatine for strength.

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

½ scoop of MYPRE http://www.myprotein.com/sports-nutrition/mypre/11047053.html?autocomplete=productsuggestion

X4 Creatine tables

Workout	Set One	Set Two	Set Three
Weighted Dips	15 x 54kg	15 x 54kg	15 x 54kg
Dumbbell Incline Bench Press	12 x 22kg	12 x 22kg	8 x 22kg
Dumbbell Incline Fly	12 x 10kg	12 x 12kg	12 x 12kg
Cable Cross Over	12 x18kg	12 x 18kg	12 x 18kg
Push Ups
Dumbbell standing Triceps extensions	12 x 22kg	12 x 22kg	12 x 22kg
Cable rope overhead triecp extensions	12 x 32kg	12 x 36kg	12 x 36kg

I have lost a lot of strength recently on my Dumbbell presses. Prior to changing my routine, I was able to lift 38kg (8reps) however I am down to 22kg but 12 reps. I believe I can lift more however begin to tire at approx 8 reps.

I finished today’s workout with HIIT training using the stationary bikes. 10 minutes in total. 20 second sprints followed by 40 seconds on light peddling. (Repeat x10)

Today’s chest workout achieved 573 calories burnt and took 1hr 2mins to complete.

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.

http://www.myprotein.com/sports-nutrition/hurricane-xs/10530268.html

Once I have finished the Hurricane XS, I’ll move back to a Whey protein as it contains fewer calories.  

Tomorrow.... Back & Biceps