1010
^ is actually when I had the shake and bread
1145
3 scoops
NoExplode [I won't do anymore than 3]
lower and forearms workout
1200
again, this is the exact order. Next post w/ workouts I won't say this, I'll just list the exercises... k. Also, I got a little notebook and I'll write down while in the gym the sets and reps I did, just to keep it exact, a bit of a training log. Not to say some of the stuff I write here isn't true but I feel I'd get a better workout and perspective if I realize how many reps/set I do while in the actual gym, if you get what I mean.
mixed up 1 scoop whey isolate in 450 ml water, sipping on that throughout my workout
warmup sets
leg press
1x12 225 lbs
leg press calf extensions
1x12 225 lbs
moving into heavy sets
leg press
1x6 315 lbs
leg press calf extensions
1x6 315 lbs
moving into heavy sets
leg press
1x6 405 lbs [failure]
leg press calf extensions
1x6 405 lbs
1x6 675 lbs
0x6 675 [failure, too much weight. Pissed me off, I was hoping to do 700.]
leg curls single leg
right leg 1x12 40 lbs
left leg 1x12 40 lbs
right leg 1x6 50 lbs
left leg 1x6 50 lbs
seated calf raises [found it in the gym, I didn't think the uni gym had one..]
3x6 45 lbs
3x6 65 lbs
1x4 105 lbs
standing calf raises
3x6 50 lbs
forearms [curling in the squat rack, lol]
barbell curl, wide underhand grip
2x6 45 lbs [just the bar]
1x6 55 lbs
1x6 75 lbs
1x6 115 lbs [partials]
like 1.5 min break, refill blender bottle
forearms again, same exercise
1x6 55 lbs
1x6 75 lbs
1x6 165 lbs [partials, serious pump occurs]
post, 115. Workout took longer than I anticipated.
2 slices white bread [is this really a good fast-digesting carb or should I boil up some white rice? I'm skeptical of this white bread...]
4 Cellucor R3 Extreme muscle growth pills [I just read the bottle now, seems I should be taking 4 as post and 4 before bedtime... I wasted a lot just taking 2 instead of 4... hmm]
3 scoops American Sports Nutrition whey isolate [60 g protein]
2 Omega 369s
-- No LI or HIIT after doing the legs, the pump was just a little bit painful/sore, I didn't think I could do LI or HIIT for my 45 mins. I mean I COULD but when I work HARD through a pump, I do get pain.
I got an intense pump again, in my calves this time, [never got it there before], I assume from all the seated raises. I wanted to go to failure on my calves, blast the **** out of them and I totally did. I'm concentrating on my calves mostly when I do my lower. I do squat, leg press and leg extensions now and again but I want to put more emphasis on my calves, they're really pitiful. I have good definition but not much mass.
I got a
super pump in my forearms from the curls, major pump, but it only lasted for maybe 15 minutes. Still not pleasurable nor painful, just neutral and very intense. I'm beginning to think I'll never get pleasurable pumps.
I think I'll do shoulders, back and delts tomorrow.