Cold still coming! Great session today. I trained Delts! Standing military shoulder presses, single arm lateral raises, dumbell upright rows, cable front raises superset with reverse flyes and the legendary
Body still sore, so decided to save my central nervous system and train today. Monday and Tuesday very busy with clients and work. Had a mid morning session for just arms. Neutral chins with close grip push ups, a nice drop set with barbell curls starting at 30kg with 3 drop sets, arms got a great pump took 2 arginine before workout! Close grip press, hammers curls and dips, arms real pumped and ready to drop off. I am back on the BCAA and Glutamine now, pre and post workout. Have trained 6 clients today and 2 have had colds, think it’s catching!
Legs and chest sore from Saturday and in my glutes! Trained arms, back and shoulders today. Drop sets for barbell curls and close grip bench presses. Then superset preacher curl machine with 10kg dumbell French press, bent over rows superset with dumbell upright rows, lat pulldowns to the front with reverse flye machine. Then the best for last, single arm lateral raises, 4 sets, 3 reps to 15 reps. Got a real good pump today, took 2 arginine before workout with BCAA and glutamine pre and post as usual. Arms got a real pump. My shoulders need to get bigger, my arms thicker and my glutes tighter. That’s the priority for now. Have achieved double cardio most days this week. Been a good week overall for training, clients and food.
Chest and legs! Superset workout today, leg extensions and vertical chest presses, big reps at 25 down to 10. Squats on the natural smith machine today with clap push-ups, how hard, thought i was going to pass out, but I didn’t, too hardcore!!! Nice dumbell incline presses with 17.5kg for 6 reps, should have pushed the 20kg in hindsight as real strong today! Leg presses(starting 3 reps 5 plates a side @ 20kg), stiff leg deadlifts and legs curls and dumbell incline flyes with calves (no supersets). Leg are going to be sore tomorrow!
Quads, abs, chest sore this morning, not forgetting hamstrings! Hoping glutes might come on later in the day. Trained shoulders, back and arms today, again did supersets. Chins and military press, bent over barbell rows and dumbell lateral raises, Incline db curls and French ez bar press, seated hammer curls and close grip ez bar press. Tough doing the chins on my own, with no one to spot me on the last couple, but had a great workout and took on a real pump in my arms. Trained a couple of client this morning and took them though their paces, as they seemed to have fallen by the wayside, and needed some help getting back on track, but we got there and I have had 2 inspiring e mails from them both today as they have completed a good day of food again! 40 minute of cardio and now my back is starting to come on as well as my triceps and biceps! Must remember to take BCAA and Glutamine before going to bed!
Arms real sore early in week and made a decision to not train on Thursday as don’t want to fatigue my central nervous system, have 2 huge workouts planned for Friday and Sunday. Website nearly finished, entered all pictures this week. Really pleased with how it is looking.
Key Facts and statements:
If you lose muscle mass, your metabolic rate automatically slows down. The cutting of calories in your diet promotes fat storage by increasing the activity of the fat storage enzyme called lipoprotein lipase.
MCT’s contribute less to fat storage than conventional fats or EVEN carbohydrates.
Dietary fats found in foods are called “long chain triglycerides” (LCT’s) and are made up of long chain fatty acids (LCFA’s), which are 16-22 carbon atoms in length. These fats are those that end up being stored on your body as fat.
Today I trained at my Torquay gym. This is going to be my new split for the next few weeks. I did chest and legs with calves. I worked on a 12,10,8 principle. The workout took me to 50 mins, it was good and hard. I super-setted the movements. Smith machine squats with smith machine flat bench press, leg press with Db incline press, stiff legged barbell deadlifts with freestanding dips and lunges with flyes. Then standing calf raises with seated calf raises. Hope I feel it tomorrow now that I am back in the game!!! Later on in the day I went back and did 40 mins of cardio, usual stuff, stairclimber and incline treadmill. Did Amy Villa Nelson abs from M and F, bench hip thrusts and butterfly crunches.
Back to work today, placed my trophy on the reception counter for members and clients to see and did 40 mins cardio this morning, stairclimber and incline treadmill. I am going to stay with this cardio as this is going to get the glutes I desire. Trained my first client at . Good to be back, need to set targets with her as she has a xmas party in 4 weeks and needs to be in her dress looking fab, its not her training but her eating habits have slipped a bit. She knows what to do, just have to do it! Filled my morning up with my clients and finished at lunchtime. Doing a liver cleanse today, so just carbohydrates up until 2pm, then the delightful Epsom salt challenge! Can’t wait!!!
Did early morning cardio in
Had the most amazing American breakfast, not even going to tell you what I ate! Phone calls and text from family and friends back home. Can’t really drink much water or fluids and feeling very light headed today from the potassium. No more supplements for me for a while, got to let my body (homeostasis) settle back down. Went to Giant stadium to watch Dallas Cowboys V Giants. What a game, don’t ask me the score, but just about understand the game now, great feeling to be relaxed and knowing the hard work has been done.