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Squat, bench, DL & occasional running


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More food on the way later too

 

Just heading out the door for a chest session, feels like I've put on a pound or two and I've got a big meal waiting for me when I get back. Yams, potato, kumara, bok choy, broccoli and a couple of vegetable Chinese Bao's that my wife made for me. They look awesome, looking forward to refueling with that lot.

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MONDAY 15th JULY

 

PRE WO:

 

Large espresso, lots of fruit (SEE PIC ABOVE)

 

CHEST & SHOULDERS

BW: 141

50mins

 

Flat D.Bell Chest press: 44 x 12 / 53 x 10 / 62 x 8

Bench: 88 x 10 / 110 x 8 / 132 x 6

Inc. D.Bell press: 53 x 8 / 62 x 8

SUPERSET

Inc. D.Bell flyes: 22 x 8 (2 sets)

 

D.Bell lateral raises: 18 x 12 / 20 x 10

EZ Bar Z presses: 44 x 10 / 66 x 10 / 88 x 8

____________________

 

 

POST WO:

 

Yams, potato, kumara, bok choy, broccoli and a couple of vegetable Chinese Bao's that my wife made for me. They look awesome, looking forward to refueling with that lot.

 

35568_10151592603323720_690910659_n.jpg

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Had a good day of eating so far, slowly increasing my calories...

 

* Plenty of fruit (1/2 watermelon, 3 x nashi pears, 4 x bananas, couple of kiwifruit and a punnet of blueberries)

* Pack of 8 x vege sushi

* Couple of inari

* Bowl of homemade muesli

* Protein shake

* Now I'm just cooking up some vegan mince with quinoa and some greens

 

Arms in a few hours, evening session today.

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Have an arm and a leg session to write up, kind tired now so will get round to it tomorrow after a good nights sleep.

 

Trained legs this morning before work then one of my friends wanted to do a long run with me after work ~ just got home from that. So all up: an hour in the gym, 3hr29 and 34km on the road and now I'm feeling fantastic but slightly wasted. My only craving right now is an ice cold beer

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Cheers Ross!

 

I feel like my strength is coming back now (the run wouldn't have helped though), I can also see myself starting to add a little muscle. Arms seem like they are responding well to training, took this quick pic this morning with my phone so sorry about the quality

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Last nights dinner was pretty awesome, I cooked some vegetarian meatballs in some coconut oil, added in some kidney & pinto beans, threw in heaps of veges and some hokkien noodles. Fast, easy & delicious!

 

999992_10151607588583720_1714629041_n.jpg

 

I haven't had the chance to get much training in this week, full on with work as it's our yearly recertification. Just got my test results back ~ honours pass with 92% yeehaa. Glad it's all over and done with though

 

Tomorrow and Friday I have taken off work, taking my eldest daughter to the cinema in the morning and probably swimming in the afternoon. Really looking forward to it MF.

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SUNDAY 28th JULY

 

PRE-WO:

 

46420_495920993818644_1654408496_n.jpg

 

SHOULDERS & ARMS

BW: 140

60mins

 

OHP

BAR x 12

55 x 12

66 x 10

88 x 8

 

D.Bell side laterals

15 x 12

18 x 12

 

Front plate raises

22 x 12

33 x 12

 

Cable curls

33 x 12

39 x 10

46 x 8

 

Rev. Grip EZ Bar curls

44 x 12

55 x 12

 

EZ Bar curls

66 x 12

88 x 10

99 x 10

 

Dips

15 (2 sets)

 

Spoon press

53 x 10

62 x 10

 

Close Grip Inc. Bench

88 x 10

110 x 8

132 x 5

10sec rest

132 x 3

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