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Golden days!

May 14, 2013

Yesterday I finished my certificate in Personal Training Outdoors which feels great, and today I’ve just been doing some of the Business and Marketing module and then I had a great workout just about 2 hours ago and for the rest of the day will be sibling day with dinner and so on!

Also I just got updated by one of the girls I’m helping and she is progressing like a boss in both strength and her physical appearance, which makes me very pleased, as she is following a less is more approach and a quite simple diet plan that cycles her carbohydrates and fat intake a bit depending on what kind of day and activities she do during the day.

The last 4-5 days been quite busy but so much fun as well, time has just been flying by but I’ve managed to get some nice cooking time in as well, yesterday I managed to do some Casein ice cream just using Casein and skimmed milk. I will post some recipes and pictures in a separate post later!

 

Anyway here is today’s workout and pre-workout nutrition

Nutrition

  • 5 slices of Ryvita
  • 1.5 tablespoon of Rowse Honey
  • 15 grams of Whey protein
  • 1 ultra small apple

Workout:

  • Barbell Bench Press:
    • 20 kg x 7 reps
    • 20 kg x 7 reps
    • 60 kg x 6 reps
    • 70 kg x 3 reps
    • 90 kg x 6 reps
    • 100 kg x 2 reps
    • 90 kg x 4 reps
    • 80 kg x 7 reps
  • Chin-Up:
    • 3 reps
    • 4 reps || weighted || 30 kg
    • 14 reps
    • 9 reps
  • Pull-Up:
    • 8 reps
    • 6 reps
  • Standing Calf Raises:
    • 15 reps || weighted || 43 kg
    • 8 reps || weighted || 88 kg
    • 8 reps || weighted || 88 kg
  • Dumbbell Side Lateral Raise:
    • 8 kg x 8 reps
    • 8 kg x 8 reps
  • Dips – Triceps Version:
    • 4 reps
    • 8 reps || weighted || 30 kg
    • 15 reps
    • 10 reps
    • 15 reps
  • Elliptical Trainer:
    • 0:12:00 || Moderate

chinup

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