Update
I just decided to resume my postings here. So here it goes…
Monday was back/biceps training:
Deadlift : 2 warmup sets (10×135 + 10×185) then 4 work sets (10×225), 2/0/2 tempo
Lat pulldown : 1 warmup set (10×90) then 4 work sets (10×105), 2/0/2 tempo
Pullups : 2 work sets (5xBW[170]), 1/0/2 tempo
Barbell rows : 4 work sets (10×115), 2/0/2 tempo
Standing DB Alternating Curl : 3 pyramid sets (6×30, 8×25, 10×20), 2/0/2 tempo
Tuesday was interval training:
6 cycles of: 60 seconds jump rope at ~75jpm, 30 seconds break, 25 crunches, 15 seconds break
Then 2 x 60 seconds plank
Wednesday was leg day:
Squat: 2 warmup sets (10×45 + 10×135), 4 work sets (20×185), 2/0/2 tempo
Hack squat: 4 work sets (20×180), 2/0/2 tempo
Single-Leg Leg Extension: 2 work sets (10×75), 1/0/2 tempo
SLDL: 1 warmup set (10×45), 4 work sets (18×115), 2/0/2 tempo
Standing leg curl: 2 work sets (12×60), 1/0/2 tempo
Donkey calf raise: 4 work sets (20×225), 2/0/2 tempo
Standing calf raise: 4 work sets (20×305), 1/0/2 tempo
Thursday was SS cardio day:
30 minutes of elliptical marcher, at an HR of 150-160 BPM, then 2 sets of 60 seconds side plank on each side.
As for eating, I fixed the morning part lately…
Breakfast: 30g of Whey, 1 cup of 1% milk, 1 cup of OJ, 1 cup of green tea, 1 whole wheat bread toast.
Mid-morning snack: 1 cup of oatmeal, 30g of soy protein, 2 packets of Splenda, 1 rounded teaspoon of cinnamon.
Other than that, I’m trying to eat more fish and lean chicken, and less red meat. I’m also focusing into getting 5-10 portions of vedgies and fruits daily, mainly apple, broccoli, cauliflower,banana and OJ (once in the morning).
That it for now. Gotta get back to work, and after it’s chest/shoulder/triceps day.
