Thursday – 23 Days Out

arnold shoulders copy

Training

5:30am – Shoulders Serge Nubret Pump

Machine Press – 90lb x 12 x 6 sets
Seated Dumbbell Laterals – 20lb x 12 x 6

Supersets – no rest between sets
Scrape the Rack Press – 90lb x 12 x 6
Bent Over Bench Laterals – 20lb x 12 x 6

arnold plane

Chest Heavy – Mountain Dog Style

4:00pm

Hammer Flat Bench
265lb x 8
286lb x 8
310 x 7
Follow by Drop Set – 265 x 4 and then 176 x 8

Dips
BW + 45 x 8
BW + 90lb x 8
BW + 110lb x 5
BW + 132lb x 5

DB Hex Press (Squeezing Dumbbells Together throughout movement) Meal 7
66lb x 8 x 3 (1 min rest between sets)

Pec Deck Meal 7
132lb x 30 x 1
Superset immediately with Body Weight Dips x 20
Superset immediately with Pec Dec 55 x 20 x 1
Superset immediately with Body Weight Dips x 12

Machine Press 150lb x 20 x 1
Drop Set immediately 120 x 10 x 1

Good workout – very strong on the dips still and all movements have increased in reps from the last few weeks.

Diet

Meal 1
Pepto Pro Shake

Meal 2
6 egg whites
Konjac noodles

Meal 3
250g turkey mince
tomatoes and mushrooms homemade sauce

Meal 4
250g turkey mince
tomatoes and mushrooms homemade sauce

Meal 5
4 Egg Whites
10g Almond Spread

Meal 6
1 scoop PeptoPro
1 scoop Vitargo

Meal 7 (Carb Up – 500grams carbs in total)
300gm of Cocoa Bombs Breakfast Cereal
Homemade Pancakes – 2 cups gluten free flour, cup of egg whites, 3 cups almond milk, cinnamon, sugar free maple syrup, stevia.
Quest Bar

Macros – Protein – 252g, Carbs – 520g, Fat – 40g

Calories – 3430

Things I learned today. Use the gym that’s 5km from my workplace even if there’s no aircon on a 35 degrees (95F) day and the place smells like dead dogs. The gym 10km from work took an hour there and an hour back despite the fact that I left work to train mid-afternoon at 3pm.

Three days ago, I got rid of all the artificial sweeteners and diet drinks I’ve been consuming excessively up till now. It’s made a HUGE difference to overall hunger levels during the day and general well being (clearer thinking, better moods) overall. There’s controversy over whether these things can affect the final result, but at this point in time I’d rather not chance it. Even if removing these things adds up to a 1% difference, I’ll take it. The fact that they were fucking with my perceived hunger levels is dramatic enough reason to discount them from future use, except on the re-feed days.

Knock on wood – feeling awesome and hope to continue feeling so in the closing weeks.

franco pose

 

 

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