2nd Feb
Well February started quite well with a good workout and protein intake balanced.
I am feeling some lost of strenght since November but it is normal, even so, when I make sure my diet and workouts are 100% syncronized I am thinking about adding a creatine supplement or a pre-workout like super pump that works well for me.
About yesterday, chest&triceps workout + abs. God my chest has not been so sore…
Warm-up: always complete - shoulders are always a weak point.
Incline Bench Press
1×15reps 12Kg
1×15reps 17Kg
2×12reps 27Kg
1×15reps 22Kg
I went too heavy but that way I reached failure in those 2 sets, I decided to lower the weight because I was afraid if I couldn’t complete 12reps on the last set.
Decline Bench Press
3×15reps 25Kg
Confortable, controlled and feeling sets!
DB Incline Bench Press
3×15reps with 8Kg DB’s
Perfect form.
Cable overhead extension
1×15reps 10Kg
3×15reps 15Kg
It is hard to stabilize elbows but I put my mind on that and I just ensure I am using perfect form.
Skullcrushers
3×15reps 12,5Kg
God, that position is far better than the normal skullcrushers. Behind the head we can have a greater ROM and a better elbow control.
Close Grip Bench Press
3×15reps 17,5Kg
I use a free EZ barbell, I feel a lot this exercise specially when I do a quick positive and a slow negative. It was a great tricep workout!
Planks
3sets to failure
20′ Treadmill in the end
Diet
20-25g Protein each meal -> 7 meals
5g Fat each meal (almonds or UDO’s)
2 veggie servings (asparagus and tomato)
2 fruit servings (apple and kiwi)
3.5lts water,I felt thirsty yesterday!
