Breakfast: Eggs, Tuna, and cheese!
Had a good workout today. I did chest and abs. I don't log my workouts or weights anymore so no excruciating detail but here's about how it looked...
Incline DB Press
I did 110 pound DB presses last week so I figured I could pound them out again this week and get it on video this time. Well...my spotter wasn't too versed in attentiveness and spotting techniques. The first attempt didn't go so well as shown below...
The second attempt was better am I'm glad I was able to do it but I was still disappointed with the ROM.
Flat Bench Press
several sets, went up to 275 as usual but it felt heavier today. Don't like that.
Decline Bench Press
just a couple sets
Hammer Strength wide chest press
Drop sets starting at 385 lbs
Finished off with some hypertrophy cable flyes.
Then I did some abs, I put a decline bench on a box and did 21's on it with a 45 lbs plate.
Then did some russian twists using the arm sleeves attached to the pull-up bar.
Afterwards I took my BCAA's and then did some cario on the treadmill. I did 40 minutes and gradually increased both the speed and incline angle as I went.
After that I did some regular and extreme stretches and then took two scoops of my delicious Muscle Pharm Combat Powder protein, chocolate peanut butter flavor.
The funny and encouraging part about today's workout is from two things that happened. I was offered a job as a personal trainer (I was training my friend who was working out with me at the time) and another guy I didn't know said he wished he could look like me! May not be much but it was a nice form of a compliment!
Here's some pics I took in the lovely bathroom mirror after today's workout. Exactly 4 weeks and 5 days out from my next competition!
I had a blended breakfast consisting of protein powder, whole grain oats, and a banana blended in water.
Right before my workout I took my BCAA's with some creatine mono and beta-alanine.
Back workout proceeded as follows in this exact order.
Started with t-bar rows (today I did the supported version, which I honestly like better because I feel like I can isolate my back better and hit it harder) and gradually increased weight with each set. I did about 7 sets. I normally don't do this many sets for one exercise but I have found this one to be very effective at hitting my back and plus Andy does ten when I workout with him and he's one guy I can trust.
Anyways, I decided to go for a PR for reps and slapped on 6 plates. I asked my spotter (same one from yesterday) to be there in case I can't get it up all the way or fail, but to not help. He kept his hand on it the whole time which was annoying but at least he wasn't daydreaming this time! Here's both videos I had taken.
We then did wide grip pull-ups.
Lat pull-downs (behind head)
Straight arm pushdowns
and then finished with weighted back extensions
Cardio will happen later tonight.
Afterwards, I had my post workout shake consisting of protein powder and Labrada Power Carb.