|
Week 3 - Session 1: Push & Pull - 28/05/17
Foreword
I was far too tired to go to the gym after work last night, so I decided to combine the push and pull sessions for today. I had protein throughout the workout. I don’t feel like I did amazingly, but I certainly had a better time that the rest of the week… My arms were looking nice mid-workout too! Always a bonus.
Pre-work out consumption
MyProtein MYPRE orange flavour - 8 grams mixed with water
Work out (1m 30s rest between sets)
Incline barbell press
10 x 21.3 kg
10 x 28.8 kg
10 x 31.3 kg
Seated overhead dumbbell shoulder press
10 x 6 kg
10 x 8 kg
10 x 8 kg
Smith machine shoulder shrug
10 x 21.3 kg
10 x 31.3 kg
10 x 41.3 kg
10 x 46.8 kg
Seated cable row
10 x 39 kg
10 x 45 kg
10 x 52 kg
Lateral pull down (narrow grip)
10 x 39 kg
10 x 45 kg
10 x 52 kg
Dumbbell bench flyes
10 x 5 kg
10 x 7 kg
10 x 8 kg
Front dumbbell raise
10 x 4 kg
10 x 6 kg
10 x 6 kg
EZ bar skull crushers
10 x 15 kg
10 x 17.5 kg
10 x 20 kg
Dumbbell kickback
10 x 6 kg
10 x 7 kg
10 x 8 kg
Single arm row
10 x 12 kg
10 x 14 kg
10 x 16 kg
Preacher curls
10 x 15 kg
10 x 17.5 kg
10 x 20 kg
Hammer curls
10 x 6 kg
10 x 7 kg
10 x 7 kg
Plank
1 x 30 s
1 x 45 s
1 x 45 s
Side plank
1 x 20 s L
1 x 20 s R
1 x 20 s L
1 x 20 s R
Post-workout consumption
MyProtein Impact Diet Whey double chocolate flavour (58 grams), with creatine monohydrate (5 grams), mixed with 400mL semi-skimmed milk.
|