So yeah had a bit of rubbish sleep...don't sleep to good when my man is away...but i did get some sleep just not enough. Had to have to cups of coffee before heading to the gym.
I was struggling with the incline bench this morning...but in saying that i did manage 1 more rep at my max weight! ;) and military press is was greatly improved. I had a really fun time but feel like i could have a nap now but I have client soon...so i will try for a power nap before teaching 2night.
Incline Bench Press:
Warm Up:
20kgs - 8 reps
30kgs - 5 reps
Max effort:
40kgs - 2 sets of 2 reps, 1 set of 1 (up by one set and 1 rep)
37.5kg - 3 sets of 3,2,2 (up by 1 rep on 1st set)
35kg - 3 sets of 3 reps (the same)
32.5kg - 3 sets of 5,4,5 (up by weight - last week did 30kgs)
Military Press:
Warm Up:
6kg - 5 reps
8kg - 4 reps
10kg - 3 reps
Max effort:
10kg - 3 sets - 5,5,6 (up by 1-2 reps per set)
9kg - 3 sets of 7 reps (up 2 reps per set)
8kg - 3 sets of 8 reps (up 2 reps per set)
Broke 16.5 hour fast with 170g non fat yogurt and a handful of blue berries (i was STARVING - and just couldn't wait until i go home to make food so i decided to tuck into yogurt at the bus stop...i ended my workout at 9.45 and had BCAAs ever 2 hours and a coffee after training...my private yoga lesson started late and then we ran over time and then had a chat and then had to wait for the bus and go food shopping = longer fast than usual)
So now tucking in 950g of sweet potato and garlic mash with 400g prawns.
pre teaching snack: 170g non fat yogurt and a handful of blue berries
Dinner: pan fried liver broccoli with coconut oil), wakame flakes and sauerkraut (yes this is the same as Tuesday night as it was left over and needed cooking up)
Pudding: 170g non fat yogurt and a handful of blue berries - (total of 200g blue berries today)
Macro nutrient break down:
Cals: 1,986
Carbs: 246.1g
Fat: 35.7g
Pro: 181.0g
No comments:
Post a Comment