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Foreword
Tonight I really pushed myself to get perfect form, and add more weight. The Smith machine really helped by stabilising the barbell for me, so I can concentrate on lifting the weight and not hurting myself - ideal, obviously. It was nice and quiet in the gym tonight, I got there about 11pm and spent an hour and a half working out. The assisted pull ups/dips machine was unfortunately broken, but I did do tricep extensions on the machine to compensate!
Pre-work out consumption
MyProtein MYPRE orange flavour - 8 grams mixed with water
I really felt this tonight. The pins and needles in my skin were making me jump! I did feel the benefit though, which was nice.
Work out (1m 30s rest between sets)
Muscle groups warmed up with lighter weights of the same exercises. For example, when warming up for my military press, I did two sets of ten at 5 kg, and two sets of ten at 10 kg. These are shown in brackets next to the set number.
Smith machine bench press (pectoralis major, anterior deltoid, triceps)
(10 x 11.3 kg)
10 x 16.3 kg
10 x 21.3 kg
4 x 31.3kg
Smith machine military press (anterior deltoid, triceps)
(10 x 11.3 kg)
10 x 16.3 kg
1 x 21.3 kg
Calf presses
10 x 73 kg
10 x 75.3 kg
10 x 79 kg
10 x 81.3 kg
10 x 86 kg
Seated cable row (posterior deltoid, pectoralis major, brachialis, brachioradialis, middle and lower trapezius, infraspinatus, teres major, teres minor, latissimus dorsi)
(10 x 25 kg)
(10 x 32 kg)
10 x 39 kg
5 x 45 kg
Prone leg curl (hamstrings)
(10 x 23 kg)
(10 x 27 kg)
10 x 39 kg
5 x 45 kg
Leg press (quadriceps, gluteus maximus, hamstrings)
(10 x 59 kg)
(10 x 66 kg)
Wide stance - 66 kg, 73 kg
Narrow stance - 66 kg
Assisted dips (triceps, pectoralis major, anterior deltoids)
(10 x 32 kg)
(10 x 36 kg)
(10 x 41 kg)
10 x 43.3 kg
10 x 44.4 kg
10 x 45 kg
Narrow-grip pull down (brachioradialis, brachialis, posterior deltoid, middle and lower trapezius, teres major, pectoralis major, latissimus dorsi)
(10 x 25 kg)
(10 x 32 kg)
10 x 39 kg
6 x 45 kg
Post-workout consumption
MyProtein Impact Diet Whey double chocolate flavour (58 grams), with creatine monohydrate (5 grams), mixed with 400mL semi-skimmed milk, and one banana
Diet Calendar Entry for 14 May 2017:
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2130 kcal
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Fat: 105.52g | Prot: 163.13g | Carb: 105.02g.
Breakfast: Tesco Avocado, Aldi Multigrain Bread, Aldi Norpak Lighter, Fried Egg. Lunch: Tesco Seedless Black Grapes, Aldi French Brie. Dinner: Aldi Lighter British Mature Cheese, Heinz BBQ Sauce, Spinach, Yellow Sweet Peppers, Broccoli, Aldi French Brie, Aldi Lighter Garlic & Herb Soft Cheese, Tesco Large Flat Mushrooms, Aldi 5% Lean Beef Mince. Snacks/Other: Tesco Semi-Skimmed Milk, MyProtein Impact Diet Whey Double Chocolate. more...
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