Sunday

FOOD

Scrambled egg w/cream(6 eggs)

Protein bar pwo

Scrambled egg w/cream (6 eggs)

TRAINING

Crunches
Weighted Ab
Shoulder press
Military Shoulder press
Vertical Traction machine - 45kg, 50kg
Sumo squats plan + w/ triceps extension
Back extension
General stretches
Stepper + X trainer HIIT session

Bit jumbled as I did my 3 day split a bit off this week, schedule been off with studying. Did a bit of all sorts tonight!

TTFN

Saturday

FOOD

Lunch-6 eggs w/butter

pre workout- dark chocolate

Pwo - 4 fried eggs in butter

TRAINING

Leg & Abs primarily

Crunches - floor, weighted crunches-20kg
Pull downs 45kg 10 reps, 50kg 8 reps
Leg press 50kg, 60kg, 70kg, 80kg - 90kg (only a few reps at this weight)
Back extensions- body weight and with 20kg weight
Stepper Machine -15 minutes
X trainer to cool down

Thursday..

Been a mad week working on my final assesment for my degree, so just a tad busy!!

FOOD

8 eggs w/ butter

2 scoops whey PWO

TRAINING

Stepper 5 minutes

Cross trainer 10 minutes

Weighted crunches -25kg

Bench press - working chest + chest flys

Back & Bi's

Pull downs -35kg, 40kg - four sets of 8

Vertical traction - 40kg, 45kg, 50kg

Pull - for back 25kg, 30kg

Hammer Curls - 10kg, 12kg, 20kg

Bicep curls, 3 sets *8 - 20kg

Preacher Curls 13kg, 4 sets

Concentration Curls, 4 sets 10kg, 12kg

Sunday

FOOD

8 am Pulse pre workout 20g

Post workout - 2 scoops whey, protein bar(10g protein)

2 whole egg/cheese/wrap

pwo whey

3 Egg/cheese/butter



TRAINING


845-1030

Stepper- 5 minutes

Leg press - 50kg, 60kg, 70kg

Leg extensions

Bicep Curls

Hammer Curls- varying weights

Military shoulder press

(wide overhand)Pull downs - 4lg, 50kg,55kg

X-trainer

Evening session

Stepper - HIIT style

On swiss ball- Reverse and normal crunches

Weighted crunches

Hammer curls- heavy, low reps

Leg press - 60kg, 70kg

Pull downs - 45kg, 50kg, 55kg

Wide pull downs 45kg, 50kg

Back extension

Friday

Some serious burn this morning, arms, traps and back are killing!!- Decided to stay out of the gym today, train at home and get back in the gym tomorrow, hit up some more pulse, got a sample, so one more dose. Definitely going to order some, pushed a lot harder than usual!!

FOOD

First thing - 2 scoops whey w/water

Iced Americano(no cream, no sf syrup)
Cheddar cheese

Water + vitamin c+ berocca

Egg cream - toffee syrup, 3 eggs, whey, water

- out for Thai dinner- something eggy I expect!

Exercise

5 mile walk

afternoon workout outside:

simple boxing style workout - incorporating jabs with dumbbells

Burpy

Butt kicks

Jogging

Standard crunches

Bicycle crunches

Toe Touch crunches

Dumbbell row

Lunges

Lunges with military press

W Shoulder press

Military shoulder press

Sumo squats

Sumo squats w/ tri extension

That's all for today folks! TTFN

Thursday monster workout....

Off work for a couple days, so making the most of having time to mega training sessions!

Pre workout - 20g Pulse (myprotein.co.uk) - same as NO xplode, or Purple wrath

Post workout - 2 scoops Raspberry whey


TRAINING


Abs : Crunches + weighted crunches (25kg)

Chest press 25kg

Bench chest press- with dumbells- 20kg

Tricep curls

Pulldowns - 45kg

Chin ups

Cardio- Stepper/ x-trainer

...Sunday = carb up

..okay so made this today for my carb up..sure my other half will help me with it!!

Protein cake

2 scoops whey

125g rhubarb yoghurt

water -filled the yoghurt pot

2 packets oatmeal

3 eggs

greased with butter - baked low -120 for 35 minutes

..came out really nice, firm and filling- perfect with a blob of fage!

Will be off to train again later tonight. Thats all for now

TTFN!