Training Diary-Phase 2- Wk4.

Well, about mid week I actually got sick (flu like symptoms, most likely CNS fatigue), because of this insomnia I've been suffering from, which hindered my ability to train, as I didn't want to exacerbate my condition by training too hard. With that in mind I took Friday morning off, and skipped the last couple of sets on Wednesday. Decided to focus on getting some rest and recovering, which as of writing this on Sunday morning I can say I am.

Perhaps due to feeling as crap as I did, my diet this week has been, not super great. 4 servings of pies (post workout meals), 1 beef ginger at Hans Cafe, and 2 serves of nachos, frozen coke and malteasers at the movie (Sucker Punch- highly recommended) on Saturday night. Feeling bad is not an excuse I know, I can only try to fix it up next week. I'm going to remove the pies, and attempt to keep the nachos to a minimum. Starting to get less than desirable in the health and waistline departments

Rob Superset
Phase 2
Day 1
Upper Body	S	R	Wk1
BB Inc Press/ DB BO Row	3	10	70kg/35kg, 90kg/42.5kg, 100kg/45kg.
DB Bench/ Core Row	3	10	35kg/22.5kg, 37.5kg/25kg, 40kg/25kg.
DB Std Prss/ CG Pullup	3	10	30kg/BWx9, 30kg/BWx9, 32.5kg/BWx9.
Dip/ Preacher Crl	3	10	BWx10/42.5kg, BWx 10/42.5kg, Skipped due to time
CG Pushup/ DB Hammer Crl	3	10	Yes I continue to be weak.
Day 2
Lower Body/Abs	S	R	Wk1
Front Squat	3	10	70kg, 80kg, 90kg.
DB Rvrs Lng/ PullThrough	3	10	25kg/140kg, 32.5kg/160kg, 32.5kg/170kg.
Hack Squat/BB  Hip Ext	3	10	80kg/70kg, 80kg/70kg, 80kg/70kg.
Pallof Press (each side)	3	10	100kg, 100kg, 100kg.
Day 3
Upper Body	S	R	Wk1
DB Inc Bench/ BB BO Row	3	10	32.5kg/70kg, 40kg/100kg, 40g/100kg.
Wghtd Pushup/ Invrtd Pullup *	3	10	BW/BW, BW/BW, BW/BW*.
DB Std Arnold/ Mx Grip Pullup	3	10	25kg/BWx8, 25kg/BWx8, 25kg/BWx6.
CG Bench/ DB Alt Curl	3	10	Skipped due to feeling sick
DB O/H Ext/ BB Curl	3	10

Day 4
Lower Body	S	R	Wk1
BB Sumo Deadlift	3	10
RFESS/ Kttlbll Swg	3	10
Leg Press/ Sngl Leg Curl	3	10
Valslide Rllt/ Plank		10
*There was no-one in the gym to help me put plates on my back and chest.

Aside from being as rundown as I have been, my training itself isn't suffering too much, still going up in weights, feeling strong, and getting bigger. All of this is somewhat consoling considering how crap I've been feelinng.

Not too much to report this week, I've been feeling crap, but I'm sleeping more which is nice, and feeling better, looking forward to the new program next week. I'll post it now, as I really have little to say, but I may update it later, expect more detail next week.

Breakfast: 1 cup of oats with 1 scoop protein powder, Hilo milk, 1/2 teaspoon of sugar. 700mL of water.

Post workout shake: x2  up n go "energize"'s, 30g of protein powder. 500-700mL of water during training.

Post workout meal: x2 Mrs Mac's Pies, half a glass of Hilo milk.
 
Meal before afternoon shift:  Smoothy- 1/2 cup of berries, 1 cup of mixed veggies, 1 banana, 1 pear/apple, 1/2 cup of walnuts/cashews, a touch of cinnamon, 750mL of water, 1 cup of yogurt, 150g cottage cheese, 3 broccoli stems, handful of cherry tomatoes, lentils, chick peas (or various other types of beans/lentils). I also forgot to note, this makes 2 shakes that I have over the course of the day, or I have the leftover one the next day.


Dinner: Various egg options, I cooked up my chicken and made a korma curry with it.But as you see above, have only had 2 meals from it, other meals included eggs on toast, egg white omelette's with toast etc.

Supplements. 3-4 fish oil tabs with my afternoon smoothy, and I've started taking a multivitamin supplement once-twice a day.