Day 5 Shoulders/Calves/Abs
[b]TGIF[/b] [i]Usually when you wake up and think it is going to be a good day.. I think murphy's law kicks in.
I woke up a half hour earlier today figuring I would have more time to myself before work after my work out.
Hell I was even making good time today. Until I decided to finish today's routine with supersets.
Public Gyms + Supersets= a pain in the rear. To get to the point today I was finishing with abs and calves.
The rotation went weighted situp, standing calve raises, seated calve raises. I got everything set up for the first rotation and kicked it off. Got all the way through standing calve raises and this little old man was stripping the 3 45lb plates of the seated calve machine. I told him I was using that and he told me that he was now. It was quite site he spent probably a good 15-20 minutes working a 25lb pound plate lol. So I figured scratch the set and start it over after he was done... So lets get to the meat and potatoes of today's log.[/i]
[b]Breakfast[/b]
1/2 cup of oats
1/2 scoop of protein
[i]I actually got to space out breakfast farther apart from the pre-workout regime.. If I can keep getting to bed at a decent hour and get up that extra half hour earlier would be nice.[/i]
[b]Pre-workout[/b]
1 scoop of juggernaut
1 scoop of protein
5g of infinite labs glutamine mtx
5g of micronized creatine
250mg of L-Carnatine
500mg of Green Tea Extract
35 minutes later out the door and on the way to the gym.
[i]Started with my pre-workout cardio today.. Somehow one way or another I got distracted and ended up doing 25 minutes instead of my usual 20 minutes. I think it could of been the fact I used a stair stepper today... I always like pushing the distance button on cardio machines and I think it was lying and said a distance of 2.01miles...[/i]
[b]NOW LETS GET TO THE FUN STUFF[/b]
[b]Shoulders/Calves/Abs[/b]
[b]Military Press[/b]
Set 1 115x10
Set 2 115x10
Set 3 135x10
Set 4 185x8
Set 5 205x6
[b]Side Raises[/b] the weight listed is combined weight of both dumbbells.
Set 1 40x12
Set 2 40x13
Set 3 50x12
Set 4 50x12 [i]This last set I had some one assist me get the last 4 reps I was starting to fail at the 8th rep. I was getting to half rep on 9-12 and the spotter assisted the rest of the way.[/i]
[b]Cable Upright Rows[/b]
Set 1 100x14
Set 2 100x12
Set 3 110x10
[b]Bent Over Rear Delt Raises[/b] the weight listed is combined weight of both dumbbells.
Set 1 30x15
Set 2 30x12
Set 3 30x12
Set 4 40x10
Set 5 40x12
Set 6 40x10
Set 7 50x8
[b]Superset[/b]
Set 1 Weighted situp 25lb plate x 15
Standing Calf Raises 180x25
Seated Calf Raises 135x20
Set 2 Weighted situp 25x18
Standing Calf Raises 270x22
Seated Calf Raises 135x20
Set 3 Weighted situp 25x18
Standing Calf Raises 270x24
Seated Calf Raises 135x25
[i]I left the botched set out that was mentioned from above.[/i]
Finished today's workout with 20 minutes of cardio on the elliptical machine for a distance of 1.28.
[b]Post workout[/b]
1 scoop of protein
5g of infinite labs glutamine mtx
5g of micronized creatine
250mg of L-Carnatine
500mg of Green Tea Extract
[i]Now with my timing a little off from the norm I had to take care of my dog and get a shower to get out the door for work so had an on the way to lunch guess I will call this a snack.[/i]
[b]Pre work snack[/b]
1 30g carb conscious Supreme protein bar
[i]After getting to work and getting settled I was able to actually heat some food up and get some real substance in my belly.[/i]
[b]Lunch[/b]
2 Grilled chicken Breasts
1 Cup of multigrain rotini noodles
1 teaspoon extra virigin olive oil
[i]Probably about 30 minutes after lunch I was feeling a little hungry and thought I would have a snack.[/i]
[b]Snack[/b]
1.5oz almonds
[b]Dinner[/b]
1 1/2 grilled chicken breast
1 cup of multigrain rotini noodles
1 teaspoon extra virgin olive oil
[i]Yeah kind of screwed myself and got stuck having the same exact lunch and dinner but it happens lol.[/i]
Tonight I will be having my ritualistic 1 scoop of protein before bed and ZMA.