SATURDAY 06/07/2002

SATURDAY 06/07/2002

This is my last workout before my week's lay-off. I am determined to end the week on a high. I have had a series of great arm workouts and I must aspire to meet or exceed these performances today.

TRAINING AM - ARMS

TIME

TRAINING

WEIGHT

SETS

REPS

AM

Warm-up

10 mins stairclimber

Incline bench

Seated simultaneous dumbbell curls

super setted with

close grip bench press

2 warm up

Incline bench

Seated simultaneous dumbbell curls

super setted with

close grip bench press

32kg

100kg

1

7

7

Incline bench

Seated simultaneous dumbbell curls

super setted with

close grip bench press

32kg

107½kg

1

6

5

90° barbell preacher curls

super setted with

seated overhead EZ bar extensions

57½kg

57kg

1

5

9

90° barbell preacher curls

super setted with

seated overhead EZ bar extensions

57½kg

60kg

1

5

6

Machine preacher curls super setted with v-bar cable pushdowns with my back to the machine

60kg

105kg

1

7

8

Machine preacher curls super setted with v-bar cable pushdowns with my back to the machine

60kg/35kg(drop set)

112½kg

1

4 / 8

5

NOTES

What was great about today’s workout?

Just like last weeks arm workout, my mental focus and intensity were particularly good this morning. I trained with excellent enthusiasm again managing to raise my personal bests on one or two sets of the biceps portion of the workout.

What was not perfect yet & How can I improve on today’s performance?

Like last week I was slightly off my personal best (by a rep or so) on a couple of sets of triceps. I’m still using my maximum weights, which is important, but I’m coming up a rep or so short of my personal bests on one or two sets. Perhaps with next week's well deserved lay-off I will be well recovered, mentally and physically, and ready to raise the intensity a notch or two when I return to gym the following week.

DIET & SUPPLEMENTATION

TIME

DETAILS

Pre-workout

3 capsules Ripped, 1 capsule Opti-Vit, 1 tablet Opti-C

6 Capsules Amino Stack, 750mg HMB, 5g Glutamine

Meal one (post-workout)

±60g Staminade + ± 40g Whey Supreme + 5g Glutamine + salt

1 capsules Opti-Vit, 1 tablets Opti-C, 2 capsules CLA, 750mg HMB,

2 capsules MSM, 2 capsules Glucosamine Sulphate, 15mg Vanadyl Sulphate

2 capsules Methoxy-Sterone

Meal Two

35g Oatso-Easy (unflavoured) + 40g Whey Supreme + 5g L-Glutamine + salt

Meal Three

35g Oatso-Easy (unflavoured) + 40g Whey Supreme + 5g L-Glutamine + salt

Meal Four

40g Whey Supreme + 40g Pro-Plex + 5g Glutamine + salt

1 capsule Opt-Vit, 1 tablet Opti-C, 1 capsule CLA, 750mg HMB,

2 capsules MSM, 2 capsules Glucosamine Sulphate, 2 capsules Methoxy-Sterone

Meal Five

300g sushi (rice+fish)

Meal Six

Pasta with Prawns and pesto sauce

20g Whey Supreme

1 capsule Opt-Vit, 1 tablet Opti-C, 1 capsule CLA, 750mg HMB,

2 capsules MSM, 2 capsules Glucosamine Sulphate, 2 capsules Methoxy-Sterone

Before Bed

6 capsules ZMA + 3 capsules Tribulus 400

EXTRAS

3 cups coffee (1 sugar + skim milk)

Two “count on us” low fat cookies

3 slices melba toast

± 6 litres water

8 weeks down and 8 to go – half way there!!!. As planned I will take my well deserved lay off from weight training this coming week (week nine). I will, however, continue to do cardio and train my calves and abs. Since I won’t be doing any weight training, other than calves and abs, what I will do is continue to download my daily diet for those who are interested. I’ve got a few bits and pieces (projects, chores etc) that I’ve neglected over the last few weeks and that need some extra attention, so I will not spend too much time on this diary over the coming week. I will however be back with 110% effort after my week off. If any of you who have been following my journal have some questions you’d like to ask, just e-mail them through to me at www.musclescience.co.za and I’ll do my best to help you out.

Until next week

Good luck,

www.leczeniehemoroidow.com.pl www.pamiec.org www.rzesy.net