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?

PB in Bench Press

110kgs – 4 reps
100kgs – 6 reps – easy

Need spotter for confidence.

Swimming for cardio

1200m, 800m non-stop. 600m freestyle, 600m breaststroke.

Should get at least one swimming session in per week to break up the treadmill routine. Besides, the sun would do me some good too.

Cardio PB

At long last, a PB on the treadmill: 40 mins @ 5.5mph, 5 miles in 56 mins.

Chest and Triceps – 2

Thurs 21 Aug 08 weights session is as follows:

Chest
DB press – warm-up sets of 30lbs and 45lbs, 3 sets 55lbs x 10 reps
DB incline press – 3 sets of 40lbs x 10
DB pullover – 3 sets of 55lbs x 10

Triceps
Cable pushdowns – 3 supersets at levels 7, 9, 11, 13 x 10
Dips – 6 sets (legs fully extended and on bench)

* Got to increase intensity for triceps, consider other exercises

Shoulder Shockers

Something new each workout, Military Press for shoulders today.

Back
Rows -3 sets x 40kgs x 10
Cable rows – 3 sets x 40kgs x 10
Cable pulldowns – 3 sets x 50kgs x 10

Shoulders
BB Military Press – 3 sets x 30kgs x 10 (struggled last set)
Lateral Raise – 3 sets x 15lbs x 10 (going for perfect form)
Seated rear lateral raise – 3 sets x 20lbs x 10

Biceps
DB concentration curls – 3 sets x 25lbs x 10
EZ bar – 2 sets x 25kgs x 10

* Compound exercises are the way to go. Chin ups on Sat!
* Article link