Wednesday, 6 October 2010

Chest Improvements and Big Eats

Location: Woodcock Sports Centre, Aston University
Day: 6.45 am - Tuesday - 6th October

Dumbbell Chest Press 3x5@32kg, 2x5@30kg (touch for final rep) - one rep better
3 x 20 Ab Crunches (with a 1/2-second squeeze)
Upright Rows with barbell (EZ bar, wider grip) 2x10@35kg, 1x10@32.5kg - 2.5kg better on last set
Dumbbell Shoulder Press 3x5@18kg, 1x4@18kg, 1x5@16kg - more consistent weights
Push Ups - 10, slow, high quality - 2 more

Rest - relatively quick changes between my partner and me

Total Time: 33 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 @ 12.00
Dinner @ 7.30pm

Weights: consistent, marginal improvements. This is good. I am not compromising on form. Like many people, I am seeing chest press as my benchmark. When I started the experiment I was unable to complete 5 good sets of 5 with 30kg dumbbells. If I can get to 5 good ones at 32, then it represents a tangible, significant strength gain, something I've not really had in a while.

Food: the photo does not really do justice to the sheer size of the evening meal. It was a very large piece of tongue and a lot of vegetables.


Lightning said...

Sounds like steady progress dude.

See you Saturday.