This week is slightly different though. I've decided to take the supplements seriously, so in addition to a decent protein rich diet, I'm also going to be having the following supplements...
Protein - Maximuscle ProMax Diet for breakfast
Oats - MyProtein fine oats mixed in with the breakfast shake
BCAA - MyProtein BCAA to aid recovery
Creatine - MyProtein Creatine Monohydrate to help push that little bit more in the gym
Taurine - MyProtein Taurine to help with focus and decent sleep
ZMA - Zinc & Magnesium supplement to aid recovery
In addition to this, I'm making sure that I eat healthier (cutting out the junk food) and that I drink plenty of water - the water is needed as creatine is known for causing cramps.
Basically, my nutritional plan is as follows...
- Breakfast shake with oats, BCAA, creatine, multivitamin
- Lunch - chicken, pasta and salad, creatine
- Late PM snack - small pasta portion
- Dinner - chicken/fish, veg and rice/boiled potato
- Pre training - taurine drink
- Post training - protein shake + BCAA
- Before bed - ZMA + taurine
Bench press: 1 x 10 @ 35lb DB, 1 x 8 @ 45lb DB, 3 x 5 @ 90kg
Hammer curl: 1 x 10 @ 25lb, 1 x 8 @ 35lb, 3 x 5 @ 55lb
Dip: 1 x 10 @ 80lb, 1 x 8 @ 70lb, 3 x 5 @ 50lb
Wide grip lat pulldown: 1 x 10 @ 45kg, 1 x 8 @ 55kg, 3 x 5 @ 75kg
Pec flye: 1 x 10 @ '7', 1 x 8 @ 10, 3 x 5 @ 14
Tricep rope pulldown: 1 x 10 @ 15kg, 1 x 8 @ 20kg, 3 x 5 @ 25kg
Overall, I was pretty pleased with the session. My heaviest benchpress in over a year, equal to my heaviest curl ever - the form on my left arm leaves a little to be desired, so I'm not moving the weight up yet. The dip is almost as heavy as I've been in over a year - it does pinch on my shoulder though. Pulldown is coming along nicely - massive thanks to the physio for getting my shoulder workable again! Flye was OK, it's quite a weird movement though. Rope pulldown could have gone better - but it is a lot harder using the rope compared to a bar.
So, some more progression and hopefully quite a bit more over the coming weeks as I continue with the training supplements.