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Tuesday
diet, training and supps back/biceps didn’t train normal place trained with misses at local spit and sawdust gym pull over machine 4 sets 8-10 pull ups 3 sets to failure dumbbell one are row 4 sets 8-10 deadlifts 4 sets 8,6,4 felt well-spaced out maybe since was little unwell should have left these out one are preacher curls 3 sets 8-10 machine curl 3 sets 6-10 diet meal 1 --3 Weetabix with whole milk honey and shake meal 2 --4 whole eggs scrambled /porridge with honey with porridge meal 3 --lamb chops spuds and veg meal 4 --- Icelandic yogurt and granola meal 5---- spag bol meal 6 ---steak and egg French stick snack --popcorn toffee as well lol got hungry in eve supps -- I’m still only on protein shakes after workouts |
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Monday
diet, training and supps and gear update ham/calf squats 3 sets 20 reps standing ham curl 4 sets 8-10reps laying dumbbell curl on decline bench 4 sets 8-10 reps seated calf raise 3 sets 20 reps just trying some high reps here good girl bad girl machines 4 sets 8-10 reps on each machine seated ham curl 4 sets 6-8reps diet meal 1 --3 Weetabix with whole milk honey and shake meal 2 --4 whole eggs scrambled /porridge with honey with porridge after workout with shake and banana meal 3 --Sunday roast chicken dinner meal 4 --- BLT sandwich meal 5--spag bol meal 6 - steak and cheese omelette French stick and peanut butter and toast |
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weds
diet, training and supps chest flat dumbbell press 3 sets 8-10 incline barbell press 3 sets 8-10 decline barbell press 3 sets 8-10 decline fly 3 sets 8-10 incline fly 3 sets 8-10 was ok workout not over heavy diet meal 1 --3 Weetabix with whole milk honey and shake meal 2 --4 whole eggs scrambled /porridge with honey with porridge protein shake and banana meal 3 --spag bol meal 4 --- smoothie meal 5---- tuna pasta meal 6 --- grilled chicken and salad and pita bread (dam who am I kidding its chicken kebab from local kebab) 2 bowls of shreddies in evening too misses worked evening so hence quick food from dinner she did prepare everything up to tuna pasta all I really had to do was one meal but walked passed kebab as walked dog supps -- I’m still only on protein shakes after workouts |
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thrs
diet, training and supps shoulders/triceps barbell press 3 sets 8-10 reps Arnold press 3 sets 8-10 reps side raises 4 sets 8-10reps rear delt machine 4 sets 8-12 reps pushed few extra on first one that’s why went 12 shrugs dumbbell 4 sets 6-8 reps dumbbell overhead 3 sets 8-10 rope pushdown 3 sets 8-10reps also obv before every workout there’s stretch and warm up routine thought I’d add that diet meal 1 --3 Weetabix with whole milk honey and shake meal 2 --4 whole eggs scrambled /porridge with honey with porridge glass OJ juice protein shake and banana meal 3 --tuna past meal 4 --- smoothie meal 5---- chicken and rice meal 6 --- 3 eggs scrambled and bowl porridge hit the popcorn again that’s the bag gone now lol supps -- I’m still only on protein shakes after workouts |
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