I was feeling a little tired from the unusual early morning which slighty effected me in the gym today as I felt a little weaker and fatigued. I'm going to have to hit the hay a little earlier tonight in order to be prepared for cardio/abs tomorrow morning. Anyways, on to the workout. My pre-workout meal consisted of a protein bar along with a couple supplements from ON (Optimum Nutrition), CGT-10 for my creatine and glutamine intake and Tribulus 625, a natural testosterone booster. The workout was as follows:
Bench Press: 6 sets x 10@135lbs, 10@205, 8@225, 6@225, 4@275(negatives), 15@135
Incline Dumbbell Press: 3 sets x 10@70, 15@60, 15@60
Cable Flyes: 3 sets x 10@42.5
Standing Overhead Tricep Extensions w/EZ-Curl Bar: 3 sets x 10@80 ss/w Kickbacks: 3 sets x 10@20
Straight-Bar Cable Pushdowns: 3 sets x 10@65 ss/w Reverse-Grip Pushdowns: 3 sets x 10@50
Bench Dips: 2 sets x 20
Post-Workout Supps: CGT-10
Had dinner with the family 30 minutes after workout so did the best I could. Had a grilled chicken salad and chips and salsa. Getting ready to have a protein shake at around 10:00 and then Greek Yogurt about 30 minutes before bed with some melatonin to help my sleep quality. Hopefully in bed between 11-11:30.
Be back tomorrow, ZHF
Thursday, July 29, 2010
The Start of Something New
I have become a huge fan of one of the top natural bodybuilders in the world, Rob Riches. He is also a personal trainer in California and some of the accomplishments he has made are ones that I hope to acheive as well. I have found a number of his workouts and have put together a pretty close replica of what his average day consists of. Today was the first day that I attempted this new routine. Eventually I hope to venture off and create my own program that will personally fit me better.
Although I got a later start than he normally does, it was early enough for me as the alarm went off at 7:00. I made it to the gym by 7:45 where I then began my morning cardio which consisted of 40 minutes on the treadmill with my HR eventually making it to about 180. The run totaled just a little over 4 miles. Abs was next where I couldn't quite make it through Rob Riches workout that totals 1000+ reps. Total time in the gym ended up being about an hour and then I headed home for some breakfast:
4 egg (scrambled)
1/2 cup oats w/agave nectar for sweetner and blueberries mixed throughout
8oz Orange Juice
Multi-Vitamin
Flaxseed Oil
Fish Oil
Stay posted for evening workout of Chest and Tris.
Although I got a later start than he normally does, it was early enough for me as the alarm went off at 7:00. I made it to the gym by 7:45 where I then began my morning cardio which consisted of 40 minutes on the treadmill with my HR eventually making it to about 180. The run totaled just a little over 4 miles. Abs was next where I couldn't quite make it through Rob Riches workout that totals 1000+ reps. Total time in the gym ended up being about an hour and then I headed home for some breakfast:
4 egg (scrambled)
1/2 cup oats w/agave nectar for sweetner and blueberries mixed throughout
8oz Orange Juice
Multi-Vitamin
Flaxseed Oil
Fish Oil
Stay posted for evening workout of Chest and Tris.
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