Tuesday – back
If you’ve been following my other training journals, you’ll have noticed that I’ve become somewhat obsessed with performing my workouts “Heavy Duty” style, and today was no exception. I went into the gym all positive, looking forward to a killer back workout, unfortunately, it didn’t quite pan out that way.
My first exercise was [...]
Pre-workout
Whey protein shake with a large banana and a small glass of fresh orange with a teaspoon of creatine mixed into it. Approx 300 calories and 40 grams of protein.
Post-workout
Another whey protein powder shake and another banana. 300 calories and 40 grams of protein.
Lunch
130 grams of chicken in a sandwich on wholemeal bread. Approx 500 [...]
Monday – chest
Started off with the pec dec machine, heavy duty style. My aim was to perform three sets of heavy duty reps, taking about 9 seconds per rep, 3 seconds for the positive, 3 seconds for the static and 3 seconds for the negative. Did a couple of warmup sets, just 15kg and 25kg, [...]
Saturday – run
Just a jog down the lanes this morning, about four miles, took about 40 minutes. Was feeling fairly slow today after having done legs yesterday. Had a protein shake about an hour before I went running and I think that sat in my stomach, which didn’t exactly make me feel very spritely!
Pre-workout
Whey protein shake with two bananas, teaspoon of creatine mixed into a small glass of fresh orange. Approx 400 calories and 40 grams of protein.
Post-workout
Two wholemeal baps with chicken tikka pieces for filling and a bottle of diet coke. Approx 500 calories and 40 grams of protein.
Lunch
Whey protein shake, an apple and [...]
Friday – legs
Started off with a couple of minutes on the step machine, just to get some blood flowing in the legs, and also because there was a nice looking girl on one of the machines, so I wanted to check her out – turns out she wasn’t that special, but the best in the [...]
Pre-workout
Whey protein shake with a banana and a weetabix with skimmed milk. A glass of fresh orange with a teaspoon of creatine mixed in. Approx 400 calories and 40 grams of protein.
Post-workout
A banana and a whey protein shake. Approx 300 calories and 40 grams of protein.
Lunch
Half a wholemeal baton with Tesco barbeque chicken pieces. Approx [...]
I went for a run after work today, I only did a 2 mile run, but I did it quite quickly, in an effort to increase the intensity of the run, and hopefully burn off more fat.
It made me think about how I’ve been training recently, which has been do weights followed by some [...]
Thursday – shoulders
My first exercise for shoulders is the shoulder press. This time, I was using a lighter weight and using the heavy duty principles, performing each rep much slower, and emphasizing each aspect of the rep. I did a couple of warmup sets, 10kg and 20kg, just to get the blood flowing, followed by [...]
Pre-workout
Whey protein shake mixed with water, a banana and a teaspoon of creatine mixed into a small glass of fresh orange. Approx 300 calories and 40 grams of protein.
Post-workout
Another whey shake and a banana. Approx 300 calories and 40 grams of protein.
Lunch
Half a wholemeal baguette with about 160 grams of chicken [...]
