Monday's half workout was not my fault, the gym opens at 5am on a Monday morning and it opened late, so I had no warm up and half a workout. As of the 3rd workout this week I moved to the 10 sets by 4 reps phase, hence the bump up to 100kgs. Aside from the weight being somewhat heavy it didn't feel too bad, I mean it wasn't pleasant, but I think I can go heavier (may try 120kgs for the 10 sets by 3 reps phase).
I haven't done an assessment for a while but at last measure I was about 96.5kgs @ 18% bodyfat, I'll do one this week n see where I'm at. May have to consider a simple 4 week maintenance program after the GVT, perhaps a weight circuit program for 4-8 weeks I'm gettin pretty fat, and that's been my own fault. Nandos twice, McDonalds once, that's bad, for plethora of reasons (meat/unhealthy).
|A1: BB Front Squat||60kg|
|A2: Lying Leg Curl||60kg|
|B1: RFESS||Out of time|
|B2: BB Good Morning||Ditto|
|x 10 sets||Wk2|
|A1: BB EZ Curl||42.5kg|
|B1: DB Hammer Curl||17kg,17kg,17kg|
|x 10 sets||Wk2|
|A1: BB Bench||100kg|
|A2: Pullup||BW + 15kg|
|B1: DB Inc Bench||35kg,35kg,37kg|
|B2: BB BO Row||70kg,70kg,80kg|
Post workout shake: x2 up n go "energize"'s, 30g of protein powder. 500-700mL of water during training. 1 tablespoon of creatine.
Post workout meal: X2 fried eggs on wholemeal toast (x2 slics) with low fat butter.
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 vegetarian options such as vegetable sausages, bacon etc.
Pre bed snack (sometimes): Second vegetable smoothy.
Supplements. 3-4 fish oil tabs with my afternoon smoothy, and I've started taking a multivitamin supplement once-twice a day.