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Foreword
My shoulders felt like they needed a rest tonight, so I’ll be doing some mobility tomorrow as they feel heavy and stiff. I cut out my military presses to avoid injury! I also tried cable flyes and hated them, but I think that was more down to a feeling of instability than the exercise itself, so I’ll focus on getting my form correct at the lower weights so I don’t hurt myself. Other than that, I spent far too much time looking for pieces of equipment scattered throughout the gym. There’s a severe lack of respect for the environment, so I will be lodging a complaint to encourage the after-hours (virtues of city-living include 24 hour gyms) visitors to maintain the rules. It’s not the staffs fault - they finish at 9pm - there are just far too many careless and selfish individuals ruining others experiences.
Pre-work out consumption
MyProtein MYPRE orange flavour - 8 grams mixed with water
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 do two sets of ten at 5 kg, and two sets of ten at 10 kg.
Smith machine bench press (pectoralis major, anterior deltoid, triceps)
10 x 16.3 kg
10 x 21.3 kg
10 x 26.3 kg
9 x 28.8 kg
Lateral raise (weight of each dumbbell) (deltoids)
10 x 1 kg
10 x 2 kg
10 x 3 kg
10 x 4 kg
10 x 5 kg
Seated dips (triceps, pectoralis major, anterior deltoids)
10 x 41 kg
10 x 45 kg
10 x 50 kg
10 x 54 kg
10 x 56.3 kg
Rope pulldown (triceps)
10 x 5.7 kg
10 x 7.9 kg
10 x 10.2 kg
Cable flyes (pectoralis major)
10 x 5.7 kg
10 x 7.9 kg
Assisted pull up (latissimus dorsi, pectoralis major, teres major, coracobrachialis, subscapularis, biceps, triceps, rhomboids, pectoralis minor)
10 x 31.2 kg
10 x 36.2 kg
4 x 40.2 kg
Seated cable row (posterior deltoid, pectoralis major, brachialis, brachioradialis, middle and lower trapezius, infraspinatus, teres major, teres minor, latissimus dorsi)
10 x 32 kg
10 x 39 kg
9 x 45 kg
EZ bar bicep curls
10 x 10 kg
10 x 12.5 kg
10 x 17.5 kg
8 x 20 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 Entries for 15 May 2017:
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2166 kcal
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Fat: 92.75g | Prot: 171.11g | Carb: 157.10g.
Lunch: Hovis Wholemeal Bread Thick, Fried Egg, Aldi Norpak Lighter, Aldi Multigrain Bread, Aldi Avocado. Dinner: Spinach, Aldi Honey, Morrisons Toasted Sesame Oil, Broccoli, Tesco Red Pepper, Tesco Baby Button Mushrooms, Green Peppers, Yellow Sweet Peppers, Aldi Chicken Breast Fillets, MyProtein Impact Diet Whey Double Chocolate, Tesco Semi-Skimmed Milk, Myprotein MYPRE, Tap Water, MyProtein Impact Diet Whey Double Chocolate, Tesco Semi-Skimmed Milk. Snacks/Other: McVitie's Jaffa Cakes, Tesco White Chocolate Cookie. more...
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3223 kcal
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Activities & Exercise:
Walking (moderate) - 3/mph - 2 hours, Weight Training (moderate) - 2 hours, Resting - 12 hours, Sleeping - 8 hours. more...
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