Wednesday 14th November 2018

Breakfast today was 200g of oats in water, microwaved for 2 minutes, and a scoop of vanilla protein blend mixed in. 10g L-glutamine, a multivitamin and a vitamin b complex tablet

Meal 2 was 4 poached eggs in 2 lightly toasted pitta, cut into halves, and an egg placed in each half, with some ketchup to flavour

A coffee with soya milk pre training

Today's workout was back, rear Delts and biceps. So I changed it all up today, as I'd been doing a similar routine for a few weeks, and like to shock the body. So started on wide Pull ups, and wow they felt hard after not doing them for a while. 4 sets to failure, and then onto barbell row which actually felt easier! Went heavy with these, 1 warm up set, 1 set of 10, then 3 sets to failure between 6 to 10 reps. Next up was T-bar rows off the floor. Again these felt easy, and went heavier and completed 4 sets to failure, between 8 to 12 reps. I just kept smashing them reps out. Next I did a Superset of straight arm lat pulldowns with a rope, right into face pulls, 15 reps of each! I then finished off rear delts on the machine, as the gym was so busy and couldn't wait to use the dumbbells, but it did the job and was a nice change

Next up was biceps and forearms, and went into my normal routine of Hammer rope Curls on the cable station. I love the movement, and need to video it for the site soon. Again I managed to go heavy on this. Next spider Curls using the Ez-Bar, and lying front down on the adjustable bench. 4 sets to failure between 6 to 10 reps. Next up was biceps Curls using dumbbells, and seated on an inclined bench to get a stretch of the longer biceps head. I then did 4 sets of 6 to 8 reps. That would normally be it for biceps, but added one extra exercise, Hammer curls with a twist at the top, and using the dumbbells. A great movement which I really felt. I did 3 sets to failure. I added these as I wanted more forearm work. I only did 3 sets on a lightweight, as I could feel myself becoming drained, and had nothing left in the tank.

What a great workout though. Some of my body is sore though, my traps have been tight for over 1 week, and the bicep attachment of my right arm is also sore! Hopefully I can get these to heal up a bit quickly

Post workout I had 45 grams whey Isolate in water, and 10g L-glutamine. And a bananas

Meal 3 and 4 were the same, 75 grams of. Pasta, 3 quorn Lincolnshire sausages, and 2 boiled eggs

I treated myself too, as I had a bar of chocolate, Cadburys with oreo in it, wow so good, and a 1ltr chocolate milk from tesco! Very bad haha, but very nice too!

Meal 5 pre bed was 250g quark mixed with a bit of water and vanilla protein blend mixed in

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