Monday, 25 May 2015

May's Workouts

Bulk update of May's workouts, wasn't sure I was gonna share these to be honest. Some of the stats are a bit embarrassing but watcha gun do?

14th May Light Weight/High Rep Back and Triceps Workout 89.2kgs
Lat Pulldown 60Kg 8,6,6
Narrow Grip Tricep Dips 4,4,4
Mixed Grip Cable Row 50kg 10,10,10
Cable Tricep Pushdown 30kg 8,6,6

16th May Light Weight/High Rep Legs and Delts Workout 90.3kg
Barbell Squats 40kgs 5,5,5
Barbell Press 40kg 5,5,5
Knee Raise 10,10,10
Dumbbell Lateral Raise 12kg each 5,5,5

20th May Light Weight/High Rep Pecs and Biceps Workout 89.9kg
Barbell Bench Press 60kg 10,10,10
Barbell Bicep Curl 20kg 10,10,10
Incline Barbell Bench Press 40kg 10,10,8
Hammer Dumbbell Curls 12kg each 10,10,8

21st May Light Weight/High Rep Back and Triceps Workout 88.9kgs
Lat Pulldown 60Kg 10,10,10
Narrow Grip Tricep Dips 6,5,6
Mixed Grip Cable Row 60kg 10,10,10
Cable Tricep Pushdown 30kg 10,10,8

23rd May Light Weight/High Rep Legs and Delts Workout 87.8kg
Barbell Squats 60kgs 6,6,6
Barbell Press 40kg 8,7,5
Barbell Deadlift 80kg 6,6,6
Dumbbell Lateral Raise 12kg each 8,6,5

24th May Light Weight/High Rep Pecs and Biceps Workout 88.1kg
Barbell Bench Press 70kg 8,6,5
Barbell Bicep Curl 25kg 10,9,8
Incline Barbell Bench Press 50kg 8,7,6
Hammer Dumbbell Curls 14kg each 10,8,6

25th May Light Weight/High Rep Back and Triceps Workout 88.9kgs
Wide Grip Pullups 6,5,5
Narrow Grip Tricep Dips 8,6,5
Mixed Grip Cable Row 70kg 10,10,8
Cable Tricep Pushdown 35kg 8,6,6

Here's today's macros 1,720 calories

>Pre workout Bullet Proof Coffee for breakfast
>Keto Pudding for lunch
>Steak with Broccoli and Aioli for dinner


Recipe for Keto Choc Pudding too

Ingredients
50g Dark Choc (I use 85% Lindt)
90g or ~100ml Double Cream
2 scoops Choc WPC

Method
>In a small bowl add your chocolate but it's a good idea to break up as much of it as possible this will allow it to melt easier/faster
>Once chocolate is broken up add the cream
>Microwave on high for 30 sec
>By this stage chocolate should be partially melted and cream should be softer so give it a stir
>Microwave for another 30 sec
>Chocolate should be completely melted so stir it in completely to make a smooth ganache (microwave for longer if you can't)
>Add 2 scoops protein powder and combine together. It should absorb the melted choc and cream

959 cals 83g Fat (77%) 40g Protein (17%) and 16g Carbs (6%)

No comments:

Post a comment