Tuesday, May 17, 2011

Training Diary- German Volume Training-Wk2.

Hi guys, so I hope the recent spamming of articles has made up for the drought lately, I considered holding them off and releasing them slowly, but that's not my style.

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).

Workout 5
Legs
x10 sets Wk1
A1: BB Front Squat  60kg
A2: Lying Leg Curl  60kg
B1: RFESS   Out of time
B2: BB Good Morning  Ditto
Workout 6
Arms
x 10 sets Wk2
A1: BB EZ Curl  42.5kg
A2: Dip  Bodyweight
B1: DB Hammer Curl  17kg,17kg,17kg
B2: Skullcrusher  37kg,37kg,37kg
Workout 7
Chest/Back
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
  
Workout 8  
Legs  
x10 sets Wk2
A1: BB Back Squat  100kg
A2: Lying Leg Curl  60kg
B1: DB Walking Lunge  22kg,22kg,22kg
B2: SLDL  60kg,60kg, 100kg











Breakfast: 1 cup of oats with 1 scoop protein powder, Hilo milk, 1/2 teaspoon of sugar. 700mL of water. Vegetable smoothy- 1/3 of a cucumber, handful of alfalfa, a carrot, handfuls of beans, peas, corn, spinach, a few sticks of broccoli. 1 tablespoon of creatine in milk.

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.

10 comments:

  1. The veggie burgers at Nando's aren't bad (they changed the recipe and improved greatly), but they use really gross salad in the burger one, so I get it in the pita. Their grated carrot tastes funny. Do not like.

    Also that vegetable breakfast smoothie is officially the worst-sounding one so far, so I hope it tastes better than it sounds.

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  2. My girl gets them ,she seems to enjoy them, I might try...

    It is f-ing horrible, it makes me gag the entire time I choke it down. But that's me, I hate vegetables, hence why I put them in smoothy form... I recommend them if you're not getting enough veggies... Which I imagine you are...

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  3. I'm a total soup and salad girl. It balances out the beer and chips (sort of).

    This might help you? http://www.thesneakychef.com/
    hehe
    ;)

    ReplyDelete
  4. Hah! I'm not sure you should be telling me about the "beer and chips" anymore.. could mean trouble for you....

    Thanks for the site!

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  5. http://www.thesneakychef.com/free_recipe_one_and_only_guacamole.php <-I'm not sure how I feel about guacamole with peas in it, but OH MY GOD YOU COULD PUT THIS ON YOUR NACHOS AND TOTALLY NOT HAVE TO HAVE THE BREAKFAST SMOOTHIE

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  6. The main reason I drink it is because veggies make me gag when I eat them.... And I get way more variety in when I can blend them (there are veggies in those smoothies I would never eat)..... you should try it... you like veggies right?

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  7. Broccoli is one of my favourite foods. Sometimes I lie in bed thinking about it, and have to get up and cook some. I wish I was lying :P

    Things that are gross:
    *Peas
    *Dolmades
    *This weird Hungarian cheese my ex's grandparents once fed me (it felt like it was rotting in my mouth)
    *This stuff: http://www.productreview.com.au/p/4-3-2-1-slim-and-detox.html (Worst taste ever)

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  8. Haha dork!! Then make the smoothy's with veggies you like?

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  9. If I try thinking of it as cold soup I might get through it. I'll get back to you on this ;)

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  10. Please do, tinker a little n see what you come up with? Maybe I'll chuck some of your recipes on the blog?

    ReplyDelete