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История Веса
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23 июля 2017
Week 2 - Session 2: Pull - 21/07/17
Foreword
I dropped a little weight today on some exercises to make sure I’m reaching my full range of motion during reps, and it felt really good! On others, I found myself moving up a weight (:
Pre-work out consumption
Coddled eggs, bacon and spinach.
MyProtein MYPRE orange flavour - 8 grams mixed with water.
Work out (1m 30s rest between sets)
Seated row
10 x 25 kg + 10 x 32 kg + 10 x 39 kg
10 x 39 kg
10 x 39 kg
Smith machine shoulder shrug
10 x 41.3 kg
10 x 41.3 kg
10 x 51.3 kg
Single arm row
10 x 14 kg
10 x 16 kg
10 x 16 kg
Preacher curls
10 x 15 kg
10 x 15 kg
10 x 15 kg
Lateral pull down
10 x 32 kg
10 x 34.3 kg
10 x 34.3 kg
Rope pulldown
10 x 12.5 kg
10 x 14.7 kg
10 x 14.7 kg
Low twist (cable) (right and left side each)
10 x 7.9 kg + 10 x 10.9 kg
10 x 12.5 kg
10 x 12.5 kg
Hammer curls (each arm with arm lift at the end of the curl)
10 x 7 kg
10 x 7 kg
10 x 7 kg
Post-workout consumption
Build up bagel with greek yogurt, BBQ sauce, tomatoes, spinach, Musclefood pork loin and a poached egg.
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23 июля 2017
Week 2 - Session 1: Push - 20/07/17
Foreword
I slept really badly last night, so I think my body was protesting. I felt really weak, and it just goes to show that you can eat all the right stuff but if you aren’t well rested, you won’t excel!
Pre-work out consumption
Fats-Me-Up Smoothie (almond milk, avocado, protein powder, blueberries, Greek yogurt, honey)
MyProtein MYPRE orange flavour - 8 grams mixed with water
Work out (1m 30s rest between sets)
Scapula pull ups
6
Heavier weight activation
5 seconds x 35 kg
1 x 35 kg
Barbell press
10 x 20 kg
10 x 25 kg
10 x 25 kg
Incline barbell press
6 x 22.5 kg
6 x 22.5 kg
4 x 22.5 kg
Decline barbell press
10 x 20 kg
10 x 25 kg
10 x 25 kg
EZ bar skull crushers
10 x 15 kg
10 x 17.5 kg
10 x 17.5 kg
Arnold press (each dumbbell)
8 x 8 kg
7 x 8 kg
6 x 8 kg
Chest flyes (machine)
6 x 52 kg
7 x 45 kg
Dumbbell kickback
10 x 7 kg
10 x 7 kg
10 x 7 kg
Front dumbbell raise (each arm)
10 x 5 kg
10 x 6 kg
10 x 6 kg
15 mins HIIT
Post-workout consumption
Blueberry and banana protein shake.
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23 июля 2017
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20 июля 2017
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19 июля 2017
Week 2 - Session 3: Legs & Abs - 19/07/17
Foreword
Moved in my barbell squat, performed my deadlifts properly for the first time, switched from sandbags to dumbbells on my lunges which helped my hamstring pain, changed up my seated calf raise, did a higher mass on cable crunches, and then my appendectomy scar from 14 years ago felt like I was being stabbed so… No hanging leg raises today and a visit to the doctor is in order (:
Pre-work out consumption
Musclefood pork loin steak with creamy greens.
MyProtein MYPRE orange flavour - 8 grams mixed with water
Work out (1m 30s rest between sets)
Barbell squat
5 x 30 kg
5 x 35 kg
5 x 35 kg
5 x 35 kg
5 x 35 kg
Deadlift
5 x 35 kg
5 x 35 kg
5 x 35 kg
5 x 35 kg
5 x 35 kg
Dumbell lunges
5 x 14 kg
5 x 16 kg
5 x 16 kg
5 x 16 kg
5 x 16 kg
Seated calf raises (3s hold, 3s down)
10 x 52 kg
10 x 52 kg
10 x 52 kg
Cable crunches
10 x 32.9 kg
10 x 37.4 kg
10 x 37.4 kg
Post-workout consumption
Musclefood meatballs in homemade ragu over wholewheat penne with creatine monohydrate mixed in and cheese.
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