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This is awesome!

May 2, 2013

This is amazing, another great workout in every single aspect!

I managed to do more repetitions on all weights compared to last weeks Squat & Over Head press session with a greater intensity!

Ending my Squat sessions with plyometrics (jump work) work such as jump squats in the higher repetition range has really made this session about 10 times more fun and challenging!

Pre-Workout Nutrition – 1 hour before

  • 5 Ryvita crisp bread slices
  • 1 tablespoon of Honey (15 ml)
  • 25 grams of Whey
  • 25 grams of Whey – This one about 20 minutes before the session

First Post-workout Meal

  • 500 grams of chicken breast fillets
  • 300 gram Sweet potato
  • 125 ml/82 grams Quinoa – uncooked measure

This gave me around 100 grams of protein and 100 grams of carbohydrates in one meal.

My legs are also looking better and better almost everyday now, cannot wait to see how it will play out by June/July :)

Here is the session of today:

  • Barbell Squat:
    • 60 kg x 7 reps
    • 80 kg x 4 reps
    • 100 kg x 3 reps
    • 125 kg x 4 reps
    • 110 kg x 7 reps
    • 80 kg x 17 reps
  • Standing Barbell Shoulder Press (OHP):
    • 20 kg x 7 reps
    • 40 kg x 8 reps
    • 40 kg x 6 reps
  • Chin-Up:
    • 10 reps
    • 10 reps
    • 8 reps
  • Dumbbell Side Lateral Raise:
    • 8 kg x 12 reps
    • 8 kg x 12 reps
  • Jump Squat (Toyotas):
    • 22 reps
    • 22 reps
    • 20 reps
    • 160-180 BPM Heart rate
  • Long Jumps:
    • 10 jumps ||
    • 2 jumps ||
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From → Training

2 Comments
  1. Wow heavy weights on the squat rack! Are you doing Full Squats? i.e going right down

    • Thanks! Yes, always at least parallel with the floor, not going ATG on heaviest to maintain lumbar stabilization, the 80 kg ones are more of ATG though :) but always good form, this is why I kept myself on 125 kg for another session!

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