weighed myself today, 91 or so kg, but felt very dehydrated. dont think ive been drinking nearly enough water
shoulder and tricep session was decent, no new boundaries smashed but an unreal pump... especially in my triceps.
breakdown of workout:
dumbbell shoulder press
17.5kg x 12
25 x 10
30 x 8
35 x 8 (last rep forced)
37.5 x 6 (last 2 forced)
behind the head press (smith)
55kg x 10
75 x 8 (last one forced)
55 x 10 (last 2 forced)
dumbbell side lateral raise
12.5 x 12
15 x 10
17.5 x 10
20 x 10, 15 x 4 (drop set on cables)
reverse fly (cables)
15 x 10
15 x 10
front shrug (smith)
95kg x 15
135 x 12
155 x 10
135 x 10, 95 x 10 (drop set)
close grip bench
60kg x 10
100 x 9 (last one forced)
110 x 4 (last one forced)
cable push downs
70kg x 12
80 x 8
80 x 6, 55 x 6
dips until failure x 1
food intake has been epic, 130g oats with a teaspoon of honey with 12 egg whites and 4 yolks, scrambled (with ketchup of course )
300g basmati ate throughout the day with 600g of chicken breast. had some oatcakes with nutella and a cup of coffee pre workout and bought a bottle of post workout protein (im all out of whey )
another can of tuna and a bit of egg whites before i go to bed.
shoulder and tricep session was decent, no new boundaries smashed but an unreal pump... especially in my triceps.
breakdown of workout:
dumbbell shoulder press
17.5kg x 12
25 x 10
30 x 8
35 x 8 (last rep forced)
37.5 x 6 (last 2 forced)
behind the head press (smith)
55kg x 10
75 x 8 (last one forced)
55 x 10 (last 2 forced)
dumbbell side lateral raise
12.5 x 12
15 x 10
17.5 x 10
20 x 10, 15 x 4 (drop set on cables)
reverse fly (cables)
15 x 10
15 x 10
front shrug (smith)
95kg x 15
135 x 12
155 x 10
135 x 10, 95 x 10 (drop set)
close grip bench
60kg x 10
100 x 9 (last one forced)
110 x 4 (last one forced)
cable push downs
70kg x 12
80 x 8
80 x 6, 55 x 6
dips until failure x 1
food intake has been epic, 130g oats with a teaspoon of honey with 12 egg whites and 4 yolks, scrambled (with ketchup of course )
300g basmati ate throughout the day with 600g of chicken breast. had some oatcakes with nutella and a cup of coffee pre workout and bought a bottle of post workout protein (im all out of whey )
another can of tuna and a bit of egg whites before i go to bed.
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