Status Check

Chest
Bench – 82kg 10 reps easy
DB Incline – 50lb easy

Back
DB row – 60lbs
Pulldown – 55kgs
Cable rows – 50kgs

Shoulders
DB Press – 45lbs
Military – 40kgs
Front – 15lbs
Side – 25lbs

Legs
Squat (half) – 110kgs
Leg Press – 160-200kgs

Bis
Curls – 25lbs
Tris
Skullcrusher – 12.5kg

Cardio PB – Part 2

42 mins @ 5.5mph (Flaming Jude power-up x 3)

Nearly 2 months since last PB. This can’t do. Aim for PB every month.

BSN NO-Xplode & Cell Mass – Week 1

Notes:

- 2 scoops of NO-Xplode seems to do the trick although getting to sleep is a bit tricky.
- mental focus is excellent! overall mood is good, more energy and clarity.
- chest – smith 52kg (not counting bar weight), DB incline 50lbs felt easy

Supplements and Eating Plan

Started with Cell Mass, NO-Xplode and ON Whey.

Typical Day:
7:00am : 1 x Cell Mass
7:30am : 1 x Protein shake + oats + banana (Meal 1)
10:30pm : 1 x Protein shake + mixed nuts (Meal 2)
12:30pm : Cardio
1:30pm : Chicken breast + rice (Meal 3)
4:00pm : 1x Protein shake (Meal 4)
4:40pm : 1x NO-Xplode
5:30pm : Weights
6:30pm : 1 x Cell Mass
7:00pm : Fish/Chicken + vegies (Meal 5)
10:00pm : 1 x Protein shake (Meal 6)

Notes:
Cycle: 3 months on, 1 month off.
Weight gain should be mostly lean mass – Bulk clean.
Maintain cardio at all cost!

Goal setting

Okay, seemed to have lost my way a bit here. So, let’s refocus by having my goals written down:

1. 88kgs by 1.1.2009 (long-term goal of 85kgs)
2. errr….

* Got myself this nifty gadget to while away those long sessions on the treadmill. Two broadcast messages = 5 miles?