alistairh
Pro-Member
TROG Posts: 1
Forum Posts: 2582
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mondays usually chest and bi`s for me, i`m into week 6 of my sust cycle and im very pleased with progress.
tonights workout -
flat bench d/b chest press 10-55kg 10-60kg 10-62.5kg
incline hammer strength press 10-80kg 10-120 8-160kg
flyes 12-30kg 12-35 12-35kg
bi`s.
standing cable curl
ez bar curl -10-40kg. 10-55kg 10 55kg
hammer curls
done and dusted in under 60 minutes .
todays diets been pretty spot on,ive consumed..
meal 1 shake-(40ml liquid egg white,30g whey,100g oats,2 activia yoghurts,1 bananna,2 extra virgin olive oil)large bowl natural muesli in milk,
meal 2 300g chicken breast,cup brown rice,veg, 1 protein flapjack, cup natural fromage fraise with granola and honey,1 bananna
meal 3 same as above minus the banana, replace it with serving of v8 juice.
meal 4 shake (same as breakfast time)
meal 5 pre workout 2 tins tuna, 1 red onion,1 satchet oatso simple,2 eggs all fried together,finished with grated cheese. 100g serving of oats with honey.
post workout- 50g whey isolate 80g wms,10g glutamine,5g creatine.
meal 6 large sirloin,packet basmati rice,steamed broccoli 200g sweet potatoe, tub of quark mixed with berries.
before sleeps- 50g reflex casein shake, 2 tablespoons udos oil.
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