I had today set out in my head just fine.
7:00am wake up, bath ect.
Breakfast - A plain omelette made with fresh eggs (We own chickens so they dont come any fresher)
2 bananas & a 250ml glass of water mixed with 1 serving of creatine powder.
A 2 mile power walk to my gym for 10am followed with todays workout:
Warm up -5 minutes extensive stretching followed by a 2 mile treadmill run with varying speeds and incline & a mile cycle on a recumbent bike also varying in resistance and inclines.
Main session (machines) - 4 sets - 10 reps: Chest Press, Shoulder Press, Lateral Pulldown, Verticle Traction.
4 sets - 10 reps: Standing two handed row, standing tricep extensions, standing dual hand pulls.
2 sets - 15 reps: Assisted pull ups, assisted tricep dips, assisted wide shoulder pull ups.
Sub session (free weights) - 4 sets - 10 reps: Bench press (with smith machine), dead lifts, bicep curls, barbell curls.
ALL above sets have a 15 second rest period between them along with a 2 minute rest period between each machine.
Burnout session (boxing) - 5 minutes (split into 2,2,1) of various punch combinations against a boxing bag. The first 2 minutes consist of power 2hit punches. The second 2 of speedy combinations and the final minute is just an all out attack on the bag.
Whilst working out I consume roughly 3-4 liters of water, ALWAYS stay sufficiently hydrated to ensure maximum concentration.
After a quick shower... lunch! 4 chicken steaks (im not entirely sure on individual weight) a 250g serving of salad consisting of; sliced cucumber, tomato's, lettuce, sweetcorn & onions along with another 250ml glass of water with 1 serving of creatine powder.
An afternoon of doing simply whatever and a pretty large dinner:
750g portion of tuna & pasta bake along with a 250g serving of salad (the same as lunch).
HOWEVER. Today I was hit with a stomach bug, so I spent the day doing laundry, sleeping & texting my girlfriend. So everything planned today is happening tomorrow instead.
During the evenings I'll do 5 sets of 20 push ups & sit ups. Finally settling down to watch the Sabres games as they take on Montreal.
Monday, 21 March 2011
Good morning / afternoon / evening, how are you?
My day, fairly enjoyable. I started the third week of my diet today which has consisted of meats, fruits, vegetables, omelette's and creatine shakes. While it doesn't sound like the most attractive diet plan for a 4 week period I'm starting to enjoy the colourful combinations of meals each day and thinking about extending it for another month.
My 4 day on 3 day off workout routine is continuing also, although im contemplating making it 5 on 2 off just to push my body even harder and hopefully see results faster. Im starting to see results already which im pretty excited about. Its nothing major, I can see my arms are a little bigger along with my shoulders. Due to the diet change and cutting out all the crap I can honestly say I feel a lot fresher. I haven't felt the energy "drop off" after eating some insanely sugary or a fizzy drink in quite some time - cutting out breads, chips etc means I no longer feel bloated and stuffed.
I'm thinking about posting my daily workout routines along with gradual pictures of my progress & my meal plans for each day in case any of you guys are interested? Let me know below!