July 28th workout and eating
Just finished my shoulders, traps and abs workout. It was great. I have been taking a bit of creatine (3g) before my workout along with a green tea. The caffiene from the green tea and the creatine seem to be working to help me push hard in the gym. Here are my numbers:
Smith machine military press - 45lb warm up for 15, 135lbs for 12, 165lbs for 10, 185lbs for 6, 165lbs for 8 drop to 155lbs for 5 drop to 135lbs for 5. Totally dead, what a great way to start my routine however I was exhausted.
Arnold presses (didn’t get the numbers I was hoping due to intense military presses) - 50lbs for 9, 50 for 8, 50 for 7
seated dumbell side laterals superset with wide grip upright rows to the sternum (not the chin, this gets rid of the traps and works only the medial head, this also helps the pain in my bicep/forarm insertion go from a 8 out of 10 to a 4 out of 10) - 25lbs for 10 and 135lbs for 10, 20lbs for 10 (went down due to poor form) and 135lbs for 10, 20lbs for 10 and 135lbs for 10
rear lateral raises - 3 sets of 10 at 40lbs (tried to work harder on the negative and not dropping but rather bringing it down slowly)
Front barbell smith machine shrugs - 275 for 10, 285 for 10, 305 for 10 - felt strong so wwnt up in weight. Also finished each set by holding the shrug for 5 seconds before racking the bar, then doing 10 shrugs with no weight
Rear barbell smith machine shrugs - 3 sets of 10 with 235lbs superset with Vups for 3 sets of 20
inclined crunches - 3 sets of 20
Side crunches - 3 sets of 20
Eating:
Meal 1 - 1 egg, 4 eggwhites, oatmeal, raisins, omega 3, multivitamin, coffee
Meal 2 - steak wrap (6 ounces of steak cut up on a whole wheat wrap, with a bit of no fat yogurt, lightly sprinkled with now fat cheese and lots of spinich)
green tea and 3 g of creatine
workout
Meal 3 - 32 grams of whey, 3 g of creatine, 591ml of gatorade
Meal 4 - no fat cottage cheese, no fat no sugar yogurt with blueberries
Meal 5 - steak wrap
Meal 6 - chicken breast, brown rice, brocollii
Meal 7 - no fat cottage cheese, no fat no sugar yogurt with blueberries
And of course I drink many litres of water through out the day. Specifically a large glass at every meal and a litre of water while I am working out.
