Aks
Pro-Member
TROG Posts: 10
Forum Posts: 1984
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Rogue Day 9 (yesterday)
After my back sesh I wasn't too pleased but taking the deadlifts and what not a bit lighter was all for the best. My session yesterday was a killer with great lifts and noticeable strength increases. I'm not suffering from DOMS or anything similar today and believe that Rogue is coming into play.
Here was my day..
11.30 - Wake up
11.45 - Breakie (usual) + Rogue
12.30 - Train
Shoulders/Triceps
Mil press
8 @ 42.5
2 x 8 @ 45
Seated DB Shoulder Press
6 @ 24kg
6 @ 26kg
4 @ 24kg
Side/Front Lat Raises - 8/8 @ 10 (have been stuck on 9kg for a while)
CGBP
8 @ 50
2 x 8 @ 60
Over Head tricep extentions (Just started to re-include this properly this week so still getting a feel for the weight)
8 @ 50
8 @ 55
8 @ 55
Dips (Unweighted)
10, 15, 10
Abs - DB Side leans - 3 x 10 @ 38
Weighted crunches with a 10kg weight behind my head + 7kg DB in raised feet (3 x 10)
Weighted leg raises - 3 x 10 @ 7kg
13.30 - Post Workout shake + Banana
14.30 - 100g Chicken, 1 medium sized onion, 100g pasta + Rogue
17.30 - Hand buff of nuts + plum
19.30 - 100g chicken + Spinach
22.00 - 200g Beef mince (home made meat balls), 100g pasta, Orange + Rogue
23.00 - Hand full of nuts, apple, plum
I've found that even after eating a well sized portion for dinner I'm still hungry hence the food at 23.00.
I've found my focus has been better in the gym and because i've proved my self with a few exercises my frame of mind is a lot better for lifting bigger weights.
I'm hitting the gym at home tomorrow but the weights are slightly different and being surrounded by pro bodybuilders in the gym (Metro Flex, Sydenham) doesn't always make things easy esp when they are lifting double the weights but its a good gym and thats the main thing.
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