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15 июля 2017
Week 1 - Session 2: Lower body - 14/07/17
Foreword
No more Smith machine for me! Also, does anyone have a solution to the strain I get in my hamstrings when I lunge?
Pre-work out consumption
MyProtein MYPRE orange flavour - 8 grams mixed with water
Work out (1m 30s rest between sets)
Barbell squat
5 x 15 kg
5 x 20 kg
5 x 25 kg
5 x 30 kg
5 x 30 kg
Sandbag lunges
5 x 10 kg
5 x 15 kg
5 x 15 kg
5 x 15 kg
5 x 15 kg
Sumo squat
10 x 18 kg
10 x 24 kg
10 x 24 kg
Seated calf raises
10 x 86 kg
10 x 93 kg
10 x 100 kg
10 x 100 kg
Hanging leg raises
10
10
10
Ab crunches (cable)
10 x 26.1 kg + 10 x 28.4 kg
10 x 30.6 kg
10 x 32.9 kg
Post-workout consumption
MyProtein Impact Diet Whey double chocolate flavour (58 grams), with creatine monohydrate (5 grams), mixed with 400mL semi-skimmed milk.
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14 июля 2017
Week 1 - Session 1: Upper Body - 13/07/17
Foreword
FINALLY BACK IN THE GYM! I’ve put on 4 kg from being at my mother’s and moving house twice and eating out for convenience so I am ready to get lean. Speaking of which, I am using an app called “Eat This Much” to help with meal planning, it’s great if you’re on a budget especially as it suggests meals for you relating to your macros or however you want the app to focus, and you can swap them out etc. I also caved and bought Joe Wicks’ Lean in 15 (90SSS books) and have a load of great recipes to try out. MyProtein have taken about a week so far to process my order, and I’m still waiting for it to be dispatched, so I’m super disappointed in them. All in all, I am just trying to plan my weeks properly in terms of food and working out, and hopefully, I will see some positive change. With regards to tonight, I’m not too disappointed as I have been away for over 4 weeks, so here are the numbers!
Pre-workout consumption
MyProtein MYPRE orange flavour - 8 grams mixed with water
Work out (1m 30s rest between sets)
Barbell bench press (no more using the Smith machine, my stabilising muscles don’t exist!)
10 x 20 kg
10 x 25 kg
10 x 30 kg
Assisted dips
10 x (87.5-45 kg)
10 x (87.5-45 kg)
10 x (87.5-45 kg)
Assisted pull up
10 x (87.5-45 kg)
10 x (87.5-45 kg)
6 x (87.5-45 kg)
Seated cable row
10 x 32 kg
10 x 39 kg
10 x 39 kg
Chest flyes (machine)
10 x 45kg
10 x 52 kg
10 x 52 kg
Lateral raise (weight of each dumbbell)
10 x 4 kg
10 x 6 kg
10 x 6 kg
Rope pulldown
10 x 14.7 kg
10 x 17 kg
10 x 17 kg
EZ bar bicep curls
10 x 15kg
10 x 17.5 kg
10 x 17.5 kg
Post-workout consumption
MyProtein Impact Diet Whey double chocolate flavour (58 grams), with creatine monohydrate (5 grams), mixed with 400mL semi-skimmed milk.
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13 июля 2017
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12 июля 2017
So after going home and eating all sorts (thanks, mother), I've shot up on the scales, but I'm back to my diet and back to the gym, and hopefully, will be seeing some progress in the next few months.
Вес:
Потеряно до сих пор:
Еще предстоит сделать:
Следовательность диеты:
87,5 кг
12,5 кг
15,2 кг
Плохо
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Набралось 0,6 кг за Неделю
12 июля 2017
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