Day3: Training and Diet

Yea training was not baaaad, But I bet you cant put a Fruit Pastel in your mouth without chewing! Don't speak such blasphemy here. Fruit Pastels are outlawed in this town!

Ok.

regards to It was the turn of my back and biceps to be fried tonight and what a frying they received. It has been a couple of weeks to the day since I had chalked my mits up, strapped myself into a barbell loaded with slag iron and pounded out some body numbing deads. Hell it was good to be back! I have somewhat of a personal yet friendly competition going with a friend from the gym withdeadlifts. Im currently in the lead but this guy is like a man possesed! He is undoubtedly the most focused guy I have seen in my gym. 200Kg is my target, wish me luck

The Workout - Back and Biceps

Deadlifts - 3 sets of 6

Warm up - 10 x BarKg
Warm up - 6 x 60Kg
Workset1 - 6 x 105Kg
Workset2 - 6 x 145Kg
Workset3 - 4 x 185Kg

Chin Ups - 3 sets of 8

Warm up - 8 x Bw
Workset1 - 8 x Bw Super slow
Workset2 - 8 x Bw Super slow
Workset3 - 8 x Bw mixed rep scheme

Single Arm Machine Row - 3 sets of 8

Workset1 - 8 x 45Kg
Workset2 - 8 x 40Kg
Workset3 - 8 x 40Kg

Barbell Bicep Curls - 3 sets of 10

Warm up - 10 x Bar
Workset1 - 10 x 35Kg
Workset2 - 10 x 35Kg
Workset3 - 10 x 35Kg

The deads pretty much put the battery acid in my lats for the remainder of the workout. It is a superb feeling to get. Im pretty pleased with my energy levels in the gym tonight considering the hunger pangs and general lethargy I suffered at work today.



Still some scope for improvement diet wise. It can be stricter! However the initial few weeks will be played according to the laws of thermodynamics and then I will play my trump cards when the going gets tough.

Im off to get my bedtime meal now followed closely by 40 winks - See you bright and early for AM cardio.