Thursday – 16 Days Out – Shoulders, Arms – Refeed

arnold serge sergio

Short update today because I’m riding a +600gram carb re-feed at the moment and drowning in the subsequent serotonin rush.

Tried something different this week by eating a couple packs of sushi at noon rather than post-workout to see if the intake of carbs/sodium a few hours before the workout would give me better pump. It didn’t. Even though I got an instant rush of energy and a nice mental/mood high immediately after eating it, by 4:00pm I felt really sluggish compared to normal workout energy levels and had to push hard to finish.


5:30 Am – Shoulders – Serge Nubret Pump

Seated Shoulder Press Smith Machine
110lb + bar x 12 reps x 6 sets (30 seconds rest)

Dumbbell Laterals
20lbs x 12 x 6 sets (30 seconds rest)

Scrape Rack Press
90lbs + bar x 12 x 6 sets
Dumbbell Rear Laterals
20lbs x 12 x 6 sets


4:00pm – Arms – 1000 Rep Arm Training

A1- Cable Curls 40lb x 20 reps x 5 sets

A2 – One Arm Cable Tricep Extension 30lb x 20 x 5

B1 – Rope Pushdowns 30lb x 20 x 5

B2 – One Arm Cable Concentration Curls 22lb x 20 x 5

C1 – Tricep Rope Extensions – 30lb x 20 x 5

C2 – Barbell Curls – 45lb x 20 x 5

D1 – Bench Dips – Body Weight x 20 x 5

D2. – Lying Cable Curls – 26lb x 20 x 5

E1 – Lying Dumbbell Tricep Extensions – 35lb x 20 x 5

E2 – EZ-Bar Preacher Curls 45lb x 20 x 5



Meal 1
6 Egg Whites
Konjac Noodles

Meal 2
2 Kangaroo Burgers
Tomato, garlic, mushroom sauce

Meal 3
4 Egg Whites
Konjac Noodles

Meal 4
Aburi Salmon Sushi x 2 packs

Meal 5
3 Egg Whites
10g Almond Spread

Meal 6
1 Scoop Peptopro
1 Scoop Vitargo

Meal 7
200g of Cocoa Puffs
2 cups flower, 2 cups almond milk, 1/2 cup egg whites
2 Quest Bars

Protein – 245g – 24%
Carbs – 637g – 61%
Fat – 69g – 15%
Calories – 4150


  3 comments for “Thursday – 16 Days Out – Shoulders, Arms – Refeed

  1. February 25, 2016 at 11:59 am

    There is nothing more heavenly than a big carb refeed. Looks like things are going well. Will you be making any changes to the diet in the upcoming days or is it powering through now?

    Liked by 1 person

    • February 25, 2016 at 12:54 pm

      To be honest mate, I’m not sure. I’m thinking of just continuing to do what I’m doing and let the chips fall where they may. I’m sitting here now feeling all guilty again about stuffing myself so much tonight, as I don’t like to lose control like that, but it just means that instead of hitting high carbs again tomorrow night like usual, I’ll be more moderate. I’ve learned I’m an all or nothing kind of person when it comes to prep. I can tolerate massive deprivation, but once the flood gates open I wheel out of control. Hope your own training is going well. Loving your posts still on your amazing blog, mate.

      Liked by 1 person

      • February 25, 2016 at 2:59 pm

        Wouldn’t feel guilty about the re-feed despite what your mind might be telling you. It’s a time tested strategy after all. Interesting, I know I screwed around too much for my first comp with food so staying with it sounds like a good idea! Hope the training is going well, really enjoying your updates and will be rooting for you come comp time!


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