Saturday – 14 Days Out – Chest Pump & Posing

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Had the morning off training and slept in an extra hour, but still felt achy, flu like symptoms and a sore throat all morning. I hit the beach for a while and took in some sun before getting some posing practice in at midday. It was a very hot morning so I held off eating for a while and drank heaps of water instead.

I expected to be holding water, but instead looked even more diced after some tanning. My glutes had a lot more striations and my lower lats were coming in with even more detail from last week. After a session of posing I felt really good and had a solid chest-pump workout.

photo

Training

serge side chest

4:00PM Serge Nubret Chest Training

Incline Hammer Press 200lb x 12 x 8 sets (60 seconds rest)

Incline Cable Flyes 22lb x 12 x 6 (30 seconds rest)

Incline Smith Machine Bench Press 110lb + bar x 12 x 8  (60 seconds rest)

Cable Crossovers 22lb x 12 x 6 (30 seconds rest)

Dips – body weight x 12 x 3 (30 seconds rest)

arnold chest

Diet

Meal One
4 Whole Eggs
Mushroom, Tomato and Garlic Sauce

Meal Two
200g Eye Fillet Steak
1 Avocado

Meal Three
4 Egg Whites
10g Almond Spread

Meal Four
1 scoop Vitargo
1 scoop Peptopro

Meal Five
6 Egg Whites
Konjac Noodles
Mushroom, Tomato and Garlic Sauce

Meal Six
1 Scoop Cellucor
100g strawberries
1/4 cup almond milk

Protein -174g – 43%
Carbs – 79g – 20%
Fats – 65g – 37%
Calories – 1562

 

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