Day 4
Profile
Age: 22
Height: 188cm
Weight: 105kg (-2kg)
BMI: 29.7 (Overweight) (-0.6)
Breakfast
1 x Thermobol
2 x CLA
100ml Orange Juice
Oat So Simple Porridge
Snack
Promax Diet- Vanilla (30g scoops)
Exercise
Warm up - 10mins on X-trainer
Weight Session (3 sets x 10 reps)
Tricep Exs - Tricep Dips (-55kg)
- Tricep Pushdown on cable (25g)
- Tricep pushdown with rope (20kg)
- Overhead tricep on cable (20kg)
- Overhead tricep extension free weight single hand (12kg)
- Overhead tricep double hand (22kg)
Back Exs - High row(40kg)
- Reverse flies on cable (5kg)
- Mid row (60kg)
- Lat pull down (60kg)
- Straight arm shoulder flexion on cable (15kg)
- Single arm mid row on bench (22kg)
Post-Gym
Maximuscle Promax RTD Orange - 330ml
Lunch
1 x Thermobol
2 x CLA
Chicken Caesar Salad
Low Fat Raspberry Yoghurt
Snack
Apple
Dinner
1 x Thermobol
2 x CLA
Grilled Chicken Breast with boiled vegetables and peppercorn sauce
Exercise
20mins on X -trainer
10mins Interval training bike
Snack
Promax Diet - Vanilla (30g scoop)
Summary
Day 4 began, and for the first time, no weight lost. Hopefully this isn't the start of the plateau, i'm sure its not. Still some DOMS in quads and due to major fatigue yesterday I decided against any running, so CV work involved cross trainer at an intense level and 10mins worth of intervals on the bike. Due to no running (which I see as the most worthwhile way of CV) had a day with very few carbs, but instead had sauces with both meals.
Another day tomorrow before day off on Saturday for Royal Ascot. What a rest day that's going to be. Took a photo today to compare to Monday and there is definitely a noticeable difference (although small), but I'll save that for next week. I'm only willing to show 1 photo a week, as my friend says, nobody wants explicit photo's of DB covering the net!
Follow me on Twitter @davidbartlett89
No comments:
Post a Comment