THURSDAY 20/06/2002

THURSDAY 20/06/2002

I felt great this morning and approached my workout with excellent enthusiasm. Although I have still pulled off some excellent workouts in the past when my pre-workout mental eagerness was not great, it’s still a lot easier when you’re in a positive, enthusiastic mental frame of mind. I therefore place great emphasis on maintaining a positive mental attitude not only to aid my training but also to ensure a more enjoyable and fullfilling life outside of the gym.

TRAINING

TIME

TRAINING

WEIGHT

SETS

REPS

7:00-8:05am

10 minute warm-up on stationary bike

Pulldowns (to the front) super setted with

Pullovers (using a box bar)

2 warm up

Pulldowns (to the front) super setted with

Pullovers (using a box bar)

23pl + 5kg

57kg

1

11

Pulldowns (to the front) super setted with

Pullovers (using a box bar)

23pl + 10kg

57kg

1

9

6

Pulldowns (to the front) super setted with

Pullovers (using a box bar)

23pl + 10kg

57kg

1

9

-

T-Bar Machine Rows

90kg

1

T-Bar Machine Rows

95kg

1

One arm dumbell rows

55kg

1

9

One arm dumbell rows

55kg

1

8

45° Rope Pulls

Stack

2

10

PM

ABS

CRUNCHES

4

12-20

(to failure)

LEG RAISES

3

12-15

(to failure)

NOTES

What was great about today’s workout?

My enthusiasm, focus and intensity were all excellent. I had a really good back work-out this morning and again improved slightly on a few previous personal bests. If I continue in this vein, what more could I ask for?

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

In the past I have performed pullovers using a dumbell. Because I have been struggling a bit to get a comfortable grip on the heavy dumbbells during this exercise, I experimented today using a box (square) bar. It actually felt a lot better allowing for a greater stretch of the lats. The greater stress meant I had to go a little lighter (57kg instead of 59kg). Unfortunately I was not used to the extreme stretch which extended through the lats into the upper triceps and in my second set I felt a slight tearing in my right triceps. Damn it, I’ve been trying so hard to avoid injury!!! I’m hopeful that it is not too serious and will heal up quickly. As I sit here this evening it’s not feeling too bad and only really hurts when I stress the triceps in the stretched position. From the way it feels at the moment I don’t think it will have too much of a negative impact on most exercises. I’ll have to wait and see. Next time I do pullovers using the bar I must remember to learn from my experience and take extra care to prevent injury.

TIME

DETAILS

Pre-workout

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

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

7.00-8.05am

Weights work-out

Post-workout meal

±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 glutamine + salt

Meal three

Small Tupperware container of pasta and chopped smoked chicken breast + salt

40g Whey Supreme

Meal four

Small Tupperware container of pasta and chopped smoked chicken breast + salt

40g 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

Meal Five

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

6:50 – 7:35 pm

CARDIO + ABS

Meal six

350g “count on us” low fat Woolworths Chicken sag + basmati rice

150ml fat free yoghurt

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 + 5g Glutamine

EXTRAS

3 cups coffee (1 sugar + skim milk)

5 slices melba toast

± 5½ litres water

I’m running behind schedule this evening, so that will have to be it for today.

Until tomorrow, live & train with passion!

good luck