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- Apr 7, 2009
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Today was one of those days when you just want to go rip shit at the gym, so I did alot more then I planned to do.
Diet:
08:00AM: 200g steak
11:00AM: 200g ham with pumpkin salad
03:00PM: A small muffin with feta, spinach, zuchini and tomato plus cabbage salad
08:00PM: Protein bars (post work out)
Training:
Bench: 4x12 60kgs
Incline press: 4x12 30kgs
Decline press: 4x12 30kgs
Assisted pull ups: 4x12
Horizontal pull ups: 4x12
BODR: 4x12 20kgs
Weighted decline sit ups: 3x12 15kgs
Weighted decline twists: 3x12 15kgs
Crunchies: 6x20
Bicep curls: 6x12 8kgs
Tricep extensions: 3x12 20kgs
Tricep dips: 3x12
Squat: 6x12 60kgs
Deadlfit: 6x12 60kgs
Lunges: 2x24 no weight, 2x24 30kgs
Squat jumps: 4x14
Leg press: 4x12 160kgs
Diet:
08:00AM: 200g steak
11:00AM: 200g ham with pumpkin salad
03:00PM: A small muffin with feta, spinach, zuchini and tomato plus cabbage salad
08:00PM: Protein bars (post work out)
Training:
Bench: 4x12 60kgs
Incline press: 4x12 30kgs
Decline press: 4x12 30kgs
Assisted pull ups: 4x12
Horizontal pull ups: 4x12
BODR: 4x12 20kgs
Weighted decline sit ups: 3x12 15kgs
Weighted decline twists: 3x12 15kgs
Crunchies: 6x20
Bicep curls: 6x12 8kgs
Tricep extensions: 3x12 20kgs
Tricep dips: 3x12
Squat: 6x12 60kgs
Deadlfit: 6x12 60kgs
Lunges: 2x24 no weight, 2x24 30kgs
Squat jumps: 4x14
Leg press: 4x12 160kgs