Day 9
Profile
Age: 22
Height: 188cm
Weight: 104.5kg (-2.5kg)
BMI: 29.6 (Overweight) (-0.7)
Breakfast
1 x Thermobol
2 x CLA
100ml Orange Juice
Oat So Simple Porridge
Exercise
5km run (Red Lion route) -27mins 41secs
Much more fluent run, having to stop for about 30secs after a stead incline but shaved over a minute off my initial time on the same route.
Snack
Promax Diet- Vanilla (30g scoops)
Lunch
1 x Thermobol
2 x CLA
1/2 jacket potato with tuna/sweetcorn mayo
Exercise
Warm up - 10mins on X-trainer
Weight Session (3 sets x 10 reps)
Tricep Exs - Tricep Dips (-50kg)
- Tricep Pushdown on cable (25g)
- Tricep pushdown with rope (22.5kg)
- Overhead tricep on cable (20kg)
- Overhead tricep extension free weight single hand (12kg)
- Overhead tricep double hand (24kg)
Back Exs - Reverse flies on cable (5kg)
- Mid row (60kg)
- Lat pull down (60kg)
- Straight arm shoulder flexion on cable (15kg)
- Wide grip pull up (-60kg)
Post-Gym
Maximuscle Promax RTD Orange - 330ml
Snack
1/2 jacket potato with tuna/sweetcorn mayo
Dinner
1 x Thermobol
2 x CLA
Grilled Chicken and bacon salad
Exercise
1 1/2 hours 5-a-side football
Snack
Promax Diet - Vanilla (60g scoop)
Summary
3 session day today. Luckily the third was a 5-a-side football kick about although by the end I could barely get into a jog pace with the lack of energy I was suffering. Pleased with the energy I had today though, and was able to have 3 good sessions.
Of course it was a bonus when today I was able to weigh myself. in the morning. After losing a reasonable amount of weight quickly last week, and after the weekend I was expecting to have put a few pounds back on but I have stayed at 104.5 so all is good. Another positive from today is that I shaved over a minute of my 5km run time, have started to increase some of the weights I am lifting and my body seams to be coping well in terms of energy levels!
Long may the positives continue!
Follow me on Twitter @davidbartlett89
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