Wed 28th Jan
WOW it was a hell of a workout.
Well, I was afraid of my performance today because I didn’t sleep well and I was feeling a little tired this morning. But some motivation gained instantly boost my energy levels and I was looking forward to workout in the afternoon.
It was back & biceps + calves day.
Warmup: rowing machine 5′, I am completing 1km with a focused and controlled movement.
Joint warm-up.
Wide grip front pulldown
2 warm-up sets 15repsx15Kg and 15repsx20Kg
3×15repsreps 30Kg
The focus during the movement and the contractions were awesome, I was beting on my muscle-mind connection.
Close Reverse Grip Pulldown
1×12reps with 35Kg, well I went to failure so I decided to low the weight in order to be sure I would complete the reps in following sets
2×15reps with 30Kg
Next time I will add a 3kg DB to have a intermediate weight.
Reverse grip Bent over row
3×15reps 17,5Kg
I prefer this grip because I can control better my elbows.
Note: I use straps in back training because my grip strenght isn’t too much.
Standing EZ Barbell Curl
1×15reps with 10Kg
3×15reps with 12.5Kg
Controlled, focused and maximum contraction movement.
DB Alternate Hammer Curl
3×15reps 4Kg DB’s
Calf Raise no weight
3×20reps
My tip toes suffer a bit in this exercise.
Cardio PWO
20min Treadmill 5% inclined 5kmph
DIET
Empty stomach: 200mg caffeine, 1g Vit C
1) whey, p butter and berries. Calcium
2) salmon, whole egg and salad. Fish oils, calcium
3) whey, almonds. Calcium
4) the same. 1g vit C, elastamine
5) it will be tuna (boiled) with salad or green beans, I haven’t decide yet. Fish oils capsules
6) whey and almonds probably.
Before bed: ZMA
3lts water
My cravings aren’t that much. I am feeling quite good during workout. I feel a lot the muscle contraction and I put all my efforts in the program.
I prefer to workout in the morning but today I would fall asleep in the gym.
