What is Slow n Steady up to ?

[Slow n Steady]

MON. 25/02/13

SHOULDER PRESS 3 x 8-10

CHEST PRESS 3 x 8-10

ARNIE PRESS 3 X 8-10

PEC. CURLS 3 x 8-10

HAMMER SHOULDER PRESS 3 x 8-10

INCLINE CHEST PRESS 3 x 8-10

ALTERNATING DELTOID RAISE 3 x 8-10

INCLINE PEC. CURLS 3 x 8-10

REAR DELTOID RAISE 3 x 8-10

PRESS UPS x till failure.

TIME: 1 Hour.

KAI:

Multigrain Toast x 2 slices

Peanut Butter x 4 TBSP

Smoothie Mix (Frozen Berries) x 3/4 Cup

Egg White x 6

Blue Top Milk x 1 Cup

Mutant Mass x 4 scoops

Vitawheat Crackers x 4

Cottage Cheese x 100 g

Mutant Mass x 2 scoops

Farah Wrap x 1

Chicken Breast x 300 g

Dried apricots x 100 g

Cashew nuts x 1 bag ( 2 servings )

CALORIES = 4037 Muscle Gain ( GOOD )

PROTEIN = 269.4 g ( GOOD )

CARBS = 434.55 G ( GOOD )

FAT = 130.15 G ( OVER BY 19.15 g )

[Slow n Steady]

TUESDAY 26/02/13

BICEP CURL 3 x 8-10

DECLINE SIT UPS

ONE ARM DUMBELL ROW 3 x 8-10

( Lawnmower)

DUMBELL PRONE INCLINE CURL 3 x 8-10

DECLINE SIT UPS

UPRIGHT ROW 3 x 8-10

ONE ARM TRICEP EXTENSION 3 x 8-10

TRICEP DIPS CRATE till failure

AB WORKOUT x 2 SETS.

Bicyle Crunch

Vertical Leg Crunch

Long Arm Crunch

Scissor Kicks

50 minutes.

KAI:

Multigrain Toast x 2 slices

Peanut Butter x 4 TBSP

Glucose x 3 TBSP ( During Workout )

Smoothie Mix x 3/4 Cup

Egg White x 6

Blue Top Milk x 1 cup

Mutant Mass x 2 scoops

Cottage Cheese x 100 g

Vitawheat Crackers x 4

Mutant Mass x 2 scoops

Savoury Onion Tuna x 95 g tin

Farah Wrap x 1

Chicken Breast x 300 g

Dried Apricots x 100 g

Mutant Mass x 2 scoop

CALORIES = 3883 Muscle Gain

PROTEIN = 272.5 g

CARBS = 452.15 g

FAT = 103.55 g

Good day. Got called a girl for not having a beer after work with the lads. LOL.

[Slow n Steady]

WEDNESDAY 27/02/13

CARDIO = 6 km Run

ALTERNATING LUNGES 3 x 8-10

DUMBELL SQUAT 3 x 8-10

SPLIT SQUAT WITH DUMBELLS 3 x 8-10

STANDING DUMBELL CALF RAISE 3 x 8-10

DUMBELL SIDE BEND 3 x 8-10

SEATED RUSSIAN DUMBELL SWITCH 3 x 8-10

KAI:

AS TUESDAY

minus: Chicken Breast 100 g ( 200 g consumed )

plus: Fantastic Rice Crackers BBQ Flavour x 100 g

CALORIES = 4000 ( GOOD )

PROTEIN = 248.3 g ( BAD, Under x 6.7 g )

CARBS = 508.15 ( GOOD )

FAT = 102.95 ( GOOD, Under x 8.05 g )

Hungry as towards the end of the day.

[Slow n Steady]

THURSDAY 28/02/13

BICEP CURL 3 x 8-10

DECLINE SIT UPS

ONE ARM DUMBELL ROW 3 x 8-10

( Lawnmower)

DUMBELL PRONE INCLINE CURL 3 x 8-10

DECLINE SIT UPS

UPRIGHT ROW 3 x 8-10

ONE ARM TRICEP EXTENSION 3 x 8-10

TRICEP DIPS CRATE till failure

AB WORKOUT x 2 SETS.

Bicyle Crunch

Vertical Leg Crunch

Long Arm Crunch

Scissor Kicks

KAI:

Similar to previous days.

CALORIES = 4089

PROTEIN = 281.95 g

CARBS = 472.45 g

FAT = 109.65 g

[Slow n Steady]

FRIDAY 01/03/13

BICEP CURL 3 x 8-10

DECLINE SIT UPS

ONE ARM DUMBELL ROW 3 x 8-10

( Lawnmower)

DUMBELL PRONE INCLINE CURL 3 x 8-10

DECLINE SIT UPS

UPRIGHT ROW 3 x 8-10

ONE ARM TRICEP EXTENSION 3 x 8-10

TRICEP DIPS CRATE till failure

AB WORKOUT x 2 SETS.

Bicyle Crunch

Vertical Leg Crunch

Long Arm Crunch

Scissor Kicks

GOOD WORKOUT: increased most weights without any loss of form, felt stronger than I have for a while.

KAI:

White toast x 2 slices

Peanut Butter x 4 TBSP

Egg Whites x 6

Blue Top Milk x 1/2 cup

Mutant Mass x 2 scoop

Glucose x 3 TBSP

Cottage Cheese x 100 g

Vitawheat crackers x 4

Mutant Mass x 2 scoops

Tuna Savoury Onion x 95 g

Creamy rice x 100 g

Chicken Breast ( Cooked ) x 200 g

Dried apricots x 100 g

Farah Wrap x 1

Fantastic Rice Crackers BBQ x 100 g

Mutant Mass x 2 scoops.

CALORIES = 4356 GOOD

PROTEIN = 283.1 g GOOD

CARBS = 548.35 g GOOD

FAT = 107.55 g GOOD

[Slow n Steady]

SATURDAY 02/03/13 - CHEAT DAY !!!!!!

6 km Run.

Multigrain Toast x 2 slices

Peanut Butter x 4 TBSP

Smoothie Mix 3/4 Cup

Egg Whites x 6

Mutant Mass x 2 scoop

Blue Top Milk x 1 Cup

Dried apricots x 200 g

Went to Powerlifting at Papatoetoe - Awesome !!!!!

CHEATS:

Subway Steak n cheese footlong sub

BBQ: Steak, Sausages, Eggs, Potato

5 Steinlager Pure.

[Slow n Steady]

SUNDAY 03/03/13.

CARDIO = 3 km Run

ALTERNATING LUNGES 3 x 8-10

DUMBELL SQUAT 3 x 8-10

SPLIT SQUAT WITH DUMBELLS 3 x 8-10

STANDING DUMBELL CALF RAISE 3 x 8-10

DUMBELL SIDE BEND 3 x 8-10

SEATED RUSSIAN DUMBELL SWITCH 3 x 8-10

KAI:

Multigrain Toast x 2 slices

Peanut Butter x 4 TBSP

Smoothie Mix x 3/4 Cup

Egg White x 6

Blue Top Milk x 1 Cup

Mutant Mass x 2 scoop

Glucose x 3 TBSP

Mutant Mass x 2 scoop

Cottage cheese x 100 g

Vitawheat Crackers x 4

Chicken Breast x 200 g

( Cooked )

Farah Wrap x 1

Dried apricots x 100 g

Mutant Mass x 2 scoop

Hard Boiled egg x 1

CAL = 3850

PRO = 265 g

CARBS = 447.05 g

FAT = 104.65 g

WEIGH DAY TOMORROW !!!!

[Slow n Steady]

MONDAY 04/03/13

Back to Monday workout ( same as lest Monday )

Same diet; weighing all food and recording.

Weight is 85 kg.

Will continue on with what I'm doing and see how I progress. Have been increasing weights and feeling stronger.