I had a reasonable workout today, a little slow to begin with, but I soon got into the momentum of things, sorry for the body of text:
Flat Bench press: 60kg x9, 60kg x8
12kg x2 dumb-bell flys - 8x3
Close-grip flat press - 50kg x7
27kg Skullcrushers Ez bar - 8x3 superset
27kg Preacher curls Ez Bar - 8x3 superset
Cable/Rope Push-down - 11.25x8, 13.25x8, 16.25x8
BW dips - 3 reps, 4 reps, 2.5 reps followed by my total exhaustion! My arms felt like jelly. But the pump was awesome.
Treadmill intervals 1 minutes @ 8km/h, 5 minutes @ 12km/h, 1 minute @ 8km/h, 5 mins @ 12km/h, 1 minute @ 8km/h, 2 minutes @ 12km/h, cooldown 1 minute @ 7.6km/h, 1 minutes @ 6.7km/h, 1 minute @ 5.6km/h for a total of 18 mins.
I must have consumed 1.2 litres of water.
Post workout was a bagel, 300g cottage cheese with pineapple, red salmon & salad sandwiches and I'm still starving.
I will be having my main meal around 9pm, which will be chicken caserole and tuna, with microwave steam vegetables. Not my usual evening meal, thats normally ~220g of chicken fillets/salmon/trout/lamb served with microwave steamed rice and veg, but my parents made it, so hey!
Had Chocolate mint whey with 100g oats and 340ml of milk this morning, followed by a banana for 10-o-clock tea time. Lunch was a lamb chop with lots of salad (I always end up eating a hot meal at the work canteen).
Pre workout was whey with 200ml of milk and 200ml of water.
Moving on...
Breakfast tomorrow will be 100g of extra lean bacon, 2 wholemeal slices with peanut butter served with 200ml orange juice.
10-o-clock teatime will be 500ml milk with 100g oats and whey
12:30 will be 100g extra lean bacon, 300g cottage cheese, microwave veg
3pm will be 500ml milk with 100g oats and whey
5pm pre-workout will be bagel, cottage cheese and banana
8pm will be ~200g of chicken fillets/salmon/trout/lamb served with microwave steamed rice and veg
For a total of 3288kcal, 282.5g of Protein, 357g Carbohydrates, 85.3g fat of which 32g saturates, 25.2g fibre roughly and 7.7g of salt.
Protein & carbs are a little high I think, but I'll try this diet for a few weeks to see what happens. They say we should have 6g of salt, but I'm under the impression the intervals will make me sweat a lot of it out anyway, so 7.7g shouldn't be too bad. Oh and my foot now has a blister...
Won't stop me running or walking or lifting with it though.
Kind regards,
David
