Like last Friday, this morning I

Like last Friday, this morning I

Like last Friday, this morning I trained shoulders together with hamstrings because I knew that I would be unable to train this evening. I’m privileged enough to be attending an awards evening where I’m a nominee for the Durban Chamber of Commerce’s business personality of the year for the Southern Industrial Basin.

This will have to be one of my weeks cheat meals.

I didn’t mention it previously because I didn’t think it to be much of a factor, but on Wednesday morning I woke up with a stiff neck from the way I must have slept. I thought that it was getting better until I tried to train shoulders this morning. Wow what a disaster, all I could manage was 4 sets of very uncomfortable shoulder presses. I did not want to push it too much, as I need this to clear up as soon as possible. I’ve already mentioned how important it is for me to remain injury free.

TIME

TRAINING

WEIGHT

SETS

REPS

10 minutes warm up on stationary bike

Shoulders

Seated machine shoulder press

super setted with seated dumbell lateral raises

super setted with

rear dumbell raises on 45° bench

2 warm up

(neck too sore to continue with supersetting these exercises)

Seated machine shoulder press

super setted with seated dumbell lateral raises

super setted with

rear dumbell raises on 45° bench

Stack (18 plates)

19kg

22kg

1

12

6

9

Seated machine shoulder press

Stack (18 plates)

1

10

Seated machine shoulder press

Stack (18 plates)

1

10

Seated machine shoulder press

Stack (18 plates)

1

9

Hamstrings

Lying leg curls

Warm up sets

2

Lying leg curls

80kg

1

16

Lying leg curls

100kg

1

5

Lying leg curls

(drop set)

100kg

80kg

1

5

Standing single leg curls

7 plates

1

5

Standing single leg curls (drop set)

7 plates

6 plates

1

5

6

NOTES

What was great about today’s workout?
I am very happy with the hamstring part of my workout. My hamstrings are much stronger than last year and I have been improving my performance on almost every workout over the last few weeks. Let’s hope the improvements will be visible on stage as well.

What was not perfect yet & How can I improve on today’s performance?
As I mentioned earlier my sore neck really killed my shoulder workout. I place such emphasis on remaining injury free but what do you do when you wake up with an injury through no real fault of your own? How frustrating? Never mind, I must work hard at getting over this little stumbling block ASAP. Past experience has shown that with a little rest, stiff necks heal quite quickly. I must make up for today’s missed opportunity with an awesome shoulder workout next week.

DIET & SUPPLEMENTATION

TIME

DETAILS

5.45 am

3 ripped, 1 capsule Opti-Vit, 1 tablet Opti-C

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

6.55-8.05 am

Weights work-out

Meal one

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

1 capsules Opti-Vit

1 tablets Opti-C

2 capsules CLA

750mg HMB

5g Glutamine

2 capsules MSM

2 capsules Glucosamine Sulphate

15mg Vanadyl Sulphate

2 capsules Methoxy-Sterone

Meal Two

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

5g L-Glutamine

Meal Three

About 1 cup (cooked) wild rice & chick peas (about 140g rice & 40g lentils)

About 60g tinned salmon + salt

40g Whey Supreme

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

40g Whey Supreme + 5g Glutamine + salt

Meal Six

Cheat meal ????

1 capsule Opt-Vit

1 tablet Opti-C

1 capsule CLA

750mg HMB

2 capsules MSM

2 capsules Glucosamine Sulphate

2 capsules Methoxy-Sterone

5g Glutamine

EXTRAS

3 cups coffee (1 sugar + skim milk)

2 slices of cake (Caroles birthday – What was I supposed to do?)

3 slices melba toast

± 6 litres water

As I’m on my way out this evening I will be back tomorrow when I’ll have a bit more time on my hands to discuss some more training or dietary tips.

Until tomorrow, arms day,