Tuesday 6th November 2018

Breakfast 200g oats in water, microwaved for 2 minutes, and a 40g Scoop of vanilla protein blend added in

10g L-glutamine powder, 1 multivitamin and 1 vitamin b-complex tablet

Meal 2 was 250g couscous, 4 poached eggs, and 150g baked beans

My workout today was Shoulders and triceps, and my traps and upper Pecs were still sore, even after a rest day and the extra food! I got to the gym and wow it was packed! I got on the cable station and completed 2 warm up sets on upright rows using the straight bar. I always stand about 3 feet away from the machine, and pull the bar up and toward my collar bone. Then I went medium to heavy as I did 4 working sets of 12 to 15 reps to failure. I then went onto barbell upright Row, heavy this time and I did 4 sets of 6 to 10 reps, each set to failure, and cheat reps on the last 2 sets to force out 1 extra reps. Next up I went into dumbbell Lateral Raises, 4 heavy sets of 6 to 10 reps. My exercise order was a mess, I could have waited for the bar or bench I wanted, but I had my body cooling down, and like to keep moving, and would rather mess up the order then slow down. So I couldn't do dumbbell shoulder press as everything was in use, and went into Smith Machine Shoulder Press instead. I hadn't done this movement in ages, and it felt really good, and was a nice change in the end. I then went into dumbbell front raises which felt really good, and even went heavier. Again I wanted to finish on a Superset of Lateral Raise and Arnold Press, but it was still to busy, so did really heavy shrugs 6 to 8 reps, and finished with Arnold Press, again heavier failing around 7 to 8 reps on all 3 sets.

Next up triceps, the gym had emptied out at this point and started on V-Bar Pushdowns, again warming up, and then going heavier and heavier and it felt good. Next up was a Superset of incline Ez-Bar Skull Crushers, bringing the bar right over my head for a big stretch, going right into incline close grip bench press using the Ez-Bar too!

I wore my new workout t-shirt too which was tight and looked awesome, essentially when I was all pumped up, and showed my small waist and how my arms and chest had grown. Can't wait to get another now 

Awesome workout, even though it was all a bit shuffled I felt so strong throughout

Post workout I had 45 grams of whey Isolate in water, 10g L-glutamine, and an apple.

My next 2 meal were the same, 75g wholegrain rice, 3 quorn Lincolnshire sausages, 2 boiled eggs, and some baked beans

I snacked on a banana

Pre bed was 250g quark mixed up with 40g of vanilla protein blend

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