Day three
Increased sweating again. Not sure why. Again, I may just be having a placebo effect but feel a little bit more intense.
Appetite is still damn good. So all good.
Chest / back today (again I am easing into it)
Press ups – 20 / 20
Incline db bench – 3 x 8 x 25kg
Db flies – 3 x 10 x 10kg
Flat db fly’s – 3 x 6 x 30kg
Assist pull ups – 10 / 10
Seated cable rows – 3 x 10 x 190lbs
Bent over row – 3 x 10 x 50kg
Bent over fly’s – 3 x 10 x 10kg
Lat pull down – 3 x 10 x 100kg
Stretching
Supplements the same as normal. Less the recon today.
Food
AM – 2 eggs with cheese / 2 frankfurters / 2 streaky bacon / bran flakes / juice / smoothie / coffee / actimel.
AM – Ham turkey and cheese sandwich
PM – Chicken, potato, Hungarian meat, veg stew / banana
PM – weight gainer
PM – jumbo prawn and squid coconut curry with rice and veggies / green tea
PM – cottage cheese and peanut butter
Tomorrow, shoulders and arms.
Day four
A lot of sweating. I am Urinating a lot for some reason. Libido is up a bit. Maybe it is from the zinc, multivitamin, extra calories. But hoping it’s the HALO XT.
Workout today
Shoulders / arms
DB Shoulder press – 25kg x 8 / 25kg x 8 / 25kg x 7 / 22.5kg x 7
Lateral raise – 10kg x 4 x 8
Front raise – 12.5kg x 2 x 16 (8 each side)
Shrugs – 30kg x 3 x 8
DB alternate curls – 12.5kg x 4 x 16
BB ez curls – 20kg x 4 x 8 (not including bar weight)
Congden curls – 12.5kg x 3 x 12 (6 each side)
Hammer curls – 15kg x 3 x 12 (6 each side)
Diamond push-ups – 8 / 8 / 8
Cable push-downs – 80lbs x 3 x 8
2 arm kick back – 7.5kg x 3 x 8
Dips – 12 / 12 / 12
Nutrition today
AM – 2 eggs / 2 frankfurters / 2 streaky bacon / bran flakes / juice / smoothie / coffee / actimel
AM – ham turkey cheese sandwich / pear
PM – quarter pounder butcher burger with bun and cheese / carrots, sweet potato and parsnip / orange
PM – hot chocolate
PM – Weight gainer
PM – Recon
PM – chicken breast / asparagus, green beans, onion / rice on a wrap with gravy / oolong tea.
PM – cottage cheese and peanut butter.
Tomorrow will be abs as I will work late