Day: 6.45am - Tuesday - 21st September
Dumbbell Chest Press 2 x 10 @26kg, 7 @24kg
3 x 20 Ab Crunches (with a 1-second squeeze)
Upright Rows with barbell (EZ bar, wider grip) 3 x 10 @30kg)
Dumbbell Shoulder Press (2 x 10 @14kg, 9 @14kg)
Machine Lateral Shoulder Raises 3 x 10 @30lbs (first set started off too heavy and dropped)
Push Ups - 11, slow, high quality.
1 minute rest between sets (no training partner today)
5 minutes of mobility work.
Total Time: 32 minutes
Nutrition (higher carb, lower fat on workout day, based on my Leangains experiment):
20 minutes before: 10g BCAA
1 hour after: 10g BCAA
3 hours after: 10g BCAA
Lunch @ 11.15am - sweet potato, tuna, salmon, cucumber, lemon, banana
Dinner @ 9:30pm - fried cow's liver (grass-fed) + tom/lemon sauce, fried chopped broccoli & onion
3 x 20 Ab Crunches (with a 1-second squeeze)
Upright Rows with barbell (EZ bar, wider grip) 3 x 10 @30kg)
Dumbbell Shoulder Press (2 x 10 @14kg, 9 @14kg)
Machine Lateral Shoulder Raises 3 x 10 @30lbs (first set started off too heavy and dropped)
Push Ups - 11, slow, high quality.
1 minute rest between sets (no training partner today)
5 minutes of mobility work.
Total Time: 32 minutes
Nutrition (higher carb, lower fat on workout day, based on my Leangains experiment):
20 minutes before: 10g BCAA
1 hour after: 10g BCAA
3 hours after: 10g BCAA
Lunch @ 11.15am - sweet potato, tuna, salmon, cucumber, lemon, banana
Dinner @ 9:30pm - fried cow's liver (grass-fed) + tom/lemon sauce, fried chopped broccoli & onion
Food composition was good today (in terms of adherence to the experiment), but I was forced to eat very late by a meeting, so timing was not. Lunch was large and higher carb. Dinner was large, but mainly protein and fibrous veggies.
Training partner let me down, so no chance to use my normal 5 x 5 weights and test progress on dumbbell chest (too heavy to get into start position.) The gym supervisor did dive in to give me that 7th rep on the 3rd set, on which I was struggling.
This was my hard week for chest and shoulders so I crammed as much into the 30 mins as I could, even resorting to the old laterals to finish toasting them delts. I also went to near failure on the press ups.
Current weight: 11-8, 11% (started on 11-6.5, 11%) - but the numbers are too small to judge. I will post a graph of the trend next time.
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2 comments:
Quick question for you.
Do you count your calories? If so when you say high carb day, how many grams do you aim to take
Thank
Hi Leone - higher carb, but not high by some standards. I basically just have a banana and a sweet potato with lunch. Normally I am pretty low carb. I don't count calories - too much effort and at odds with my Paleo philosophy. Basically I just use instinct to ensure I am not going too far beyond my hunger.
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