Wednesday – biceps and triceps
Biceps
Started the workout off with biceps, again following the principles of Mike Mentzer, I went for slightly less weight than I would normally lift, but took much longer over doing each rep, and focussed on all three elements to a rep, the positive, where you lift the weight, the static, where [...]
Breakfast
Whey protein shake with a banana. Approx 300 calories and 40 grams of protein.
Mid morning
Another protein shake, 200 calories and 40 grams of protein.
Pre-workout
A snickers bar and a bottle of Lucozade as I needed to get some energy into me before my workout. Approx 600 calories and zero protein.
Post [...]
Tuesday - Back
Did my workout at a different time of the day than usual today. I usually workout between 9 and 11 am, but today I didn’t get down the gym until about 2pm. As such I had to grab a snickers bar and an energy drink before my workout as I hadn’t even had [...]
Breakfast - pre-workout
Two bananas blended into my whey protein shake, and a glass of fresh orange juice with a teaspoon of creatine mixed in. Approx 400 calories and 40 grams of protein.
Post-workout
Two chicken tikka sandwiches made on four slices of wholemeal granary bread, with lettuce and cucumber. Approx 600 calories and 40 grams of protein.
Lunch
A [...]
Monday - chest and run
Chest
Started off my chest workout with the chest press machine, which should imitate the movement of a bench press. Went through a couple of warmup sets, 25kg and 35kg before starting my workout proper. The weight and reps for each set was:
45kg x 10 reps
55kg x 10 reps
65kg x 8 reps
65kg x [...]
Breakfast
A whey protein shake mixed with water and a banana. A small glass of fresh orange juice with a teaspoon of creatine mixed into it. Approx 300 calories and 40 grams of protein.
Lunch
A chicken tikka sandwich, made with salad, cucumber and Tesco value chicken tikka pieces, on four slices of wholemeal granary bread. Approx 600 [...]
Breakfast - pre-workout
Teaspoon of creatine mixed into a small glass of fresh orange juice (1 of my 5 a day). A whey protein powder shake, mixed in the blender with water and two bananas. Approx 400 calories and 40 grams of protein.
Lunch - post-workout
Four slices of wholemeal granary bread, making two bacon sandwiches with six [...]
Just a quick run down the lanes today. Nothing special, just a 4 mile run, actually it’s a bit less than 4 miles, probably 3.6 or 3.7 miles. Total time was 34 minutes, though I did have a walk after about 3 miles as I was breathless. I probably walked for about two minutes, so [...]
Breakfast
Whey protein shake with water and two bananas. About 2 grams of creatine mixed with fresh orange juice. Approx 400 calories and 40 grams of protein.
Lunch
Four slices of wholemeal, granary bread with bacon and egg filling and an apple on the side. Approx 800 calories and 50 grams of protein.
Dinner
A lamb doner kebab and chips [...]
Friday - run, legs and triceps
Run
Started off my workout with a twenty minute run. Did some low intensity intervals:
2 mins at 10kmh
2 mins at 11kmh
2 mins at 10kmh
2 mins at 11.5kmh
2 mins at 10kmh
2 mins at 12kmh
2 mins at 10kmh
1 min at 12.5kmh
1 min at 10kmh
1 min at 13kmh
1 min at 10kmh
1 min at 13.5kmh
Felt [...]
