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neilnacarter · 05-13-2009, 12:02 AM

Tuesday was a day training without the personal trainer so had it in my mind to train as hard as with him and really push myself rather than just strolling round the gym lifiting a couple of weights then resting etc!

Anyway the workout

1A - Power Cleans - 40kg*12, 50*12, 50*10, 60*7
1B - Deadlifts - 40*12, 50*15, 60*10, 60*12
2A - Ez Bar Curl - BW *20, BW+10*18, BW+20*10; BW+25*8
2B - Tricep pushdown Rope - 10kg*20, 15*20, 20*15, 22.5*10
3A - Hammer Curl DB - 20lb *20, 25*15, 30*12, 35*10
3B - Close grip bench - 30kg *15, 35*15, 45*15, 50*10
4A - Dumbel curl cable single arm - 3.75*15, 5*10, 7.5*12
4B - Tricep exetension on bench laydown DB- 6kg *15, 8*15, 10*12
5 - Rotator cuff exercise - 5kg*20, 5kg*15, 5kg*15

Legs felt and lower back felt really wobbly after first superset, which gave my biceps a better work out as was using my lower back less to pull up thecurls! Got the same feeling as after PT so think it went well!

ALSO GOT POSTIVE RESULTS FROM WEIGH IN BONUS (see previous post)

EATING:

Breakfast - 2 egg, 2 egg white omlette w/ garlic, chilli. 2slices of smoked chicken and slice of cheese
Morning snack - Hadnful of almonds
Lunch - fish soup
Pre and post workout shake 60g of protein
Dinner - 2 sausages (jalepeno and cheese) avacado, feta sald, olive oil and balsamic dressing
Snack - Can of tuna plus mayonnaise.

Feeling good about myself after the weight, the predicted weight has come up to be something more reasonable in my mind. Muscle mass has increased, body fat dropped. Need to regulate the loss so i dont loose too much too quickly.

Booked a holiday to phuket for the weekend of 22 MAy, need to try and stay along the program as much as possible.....any ideas to help with that especially with the drinking side of things?

05-13-2009, 12:02 AM	#18 (permalink)
neilnacarter Junior Member Join Date: May 2009 Location: Singapore / Sydney, Australia Posts: 26	TUESDAY TRAINING and EATING Tuesday was a day training without the personal trainer so had it in my mind to train as hard as with him and really push myself rather than just strolling round the gym lifiting a couple of weights then resting etc! Anyway the workout 1A - Power Cleans - 40kg12, 5012, 5010, 607 1B - Deadlifts - 4012, 5015, 6010, 6012 2A - Ez Bar Curl - BW 20, BW+1018, BW+2010; BW+258 2B - Tricep pushdown Rope - 10kg20, 1520, 2015, 22.510 3A - Hammer Curl DB - 20lb 20, 2515, 3012, 3510 3B - Close grip bench - 30kg 15, 3515, 4515, 5010 4A - Dumbel curl cable single arm - 3.7515, 510, 7.512 4B - Tricep exetension on bench laydown DB- 6kg 15, 815, 1012 5 - Rotator cuff exercise - 5kg20, 5kg15, 5kg*15 Legs felt and lower back felt really wobbly after first superset, which gave my biceps a better work out as was using my lower back less to pull up thecurls! Got the same feeling as after PT so think it went well! ALSO GOT POSTIVE RESULTS FROM WEIGH IN BONUS (see previous post) EATING: Breakfast - 2 egg, 2 egg white omlette w/ garlic, chilli. 2slices of smoked chicken and slice of cheese Morning snack - Hadnful of almonds Lunch - fish soup Pre and post workout shake 60g of protein Dinner - 2 sausages (jalepeno and cheese) avacado, feta sald, olive oil and balsamic dressing Snack - Can of tuna plus mayonnaise. Feeling good about myself after the weight, the predicted weight has come up to be something more reasonable in my mind. Muscle mass has increased, body fat dropped. Need to regulate the loss so i dont loose too much too quickly. Booked a holiday to phuket for the weekend of 22 MAy, need to try and stay along the program as much as possible.....any ideas to help with that especially with the drinking side of things?