I've been quite busy over the last few days hence I haven't been on the forums all that much.
I've still been training and dieting properly so I'll post up what I've been doing.
Warm up - bar x 20
60kg x 20
100kg x 8
160kg x 2 x 6 sets
Deadlifts - 100kg x 3
155kg x 3 x 3
Bench press - 100kg x 3
127.5kg x 2 x 2
Pullups - 6 x 6
Rollouts - 6 x 6 - Only on my knees though!!
Meal 1 - Sunwarrior shake, 15g wheatgrass, handful of mixed berries
Meal 2 - 120g Tempeh, 50g taro, blanched spinach, 15g flax meal
Meal 3 - 50g lentils, 75g chickpeas, mixed salad (lettuce, beetroot, carrots, celery, cherry tomatoes), 25g hummus
Meal 4 - 120g Tempeh, broccoli (about 2 cups), 1/2 avocado
Meal 5 - Espresso, ginseng resin (yuck), 15g BCAA's, 20g spirulina
Meal 6 - 10g Rhodiola powder, 25g BCAA's, 10g spirulina
Meal 7 - 75g lentils (cooked weight), 75g chickpeas, hummus, spinach leaves, wholemeal pita bread.
Ate a few "Tart and round" peanut balls after dinner
Chest & back
Incline bench - bar x 12
60kg x 6
100kg x 5 x 3 sets
Dumbell bench - 45kg x 5 x 3 sets
Safety bar bench - 110kg x 5 x 3 sets - gives a better stretch and more power out of the bottom part of the movement
One arm rows - 30kg x 10
55kg x 8 x 3 sets
T-bar row - 80kg x 10
120kg x 6 x 3 sets
Bentover rows - 100kg x 6 x 3 sets - stood on a box and got a better range of motion
Meal 1 - Nitrofusion shake with juice - pineapple, orange, apple, ginger
Meal 2 - 120g chickpeas, mixed vegetable stew - I soak all my legumes for 10 days with some seaweed and just keep changing the water so they cook quickly and don't bloat. I find lentils and chickpeas are great for when I'm bulking.
Meal 3 - Lentil burger, hummus, spinach leaves, pita bread wraps
Meal 4 - 120g Tempeh, 2 cups broccoli, 1/2 avocado
Meal 5 - 15g BCAA, 20g spirulina, Espresso, Ginseng resin
Meal 6 - Sunwarrior shake, glass of pineapple juice
Meal 7 - 3 spinach wholemeal pies, 25g BCAA's, 3 more peanut balls
I'm trying to post some pics up so hopefully I will work it out soon.