12th October Heavy Weight/Low Rep Pecs and Biceps Workout 85.3kg
Barbell Bench Press 100kg 2,2 90kg 3,3
EZ Bar Bicep Curl 45kg 3 42.5kg 3,3
Incline (28 degrees) Barbell Bench Press 80kg 4,3,3
Hammer Curls 20kg each 6,5,4
Dumbbell Pec Fly 16kg each 7,4,4
Training:
Breakfast
125g Frosties in Skim Milk
50g WPC in Skim Milk (drank this 1 hour later)
I know you're well aware of the carbohydrate/insulin hypothesis, and if that line of thinking was true, we could then deduce from it that foods that are extremely insulinemic would be uniquely fat promoting correct? The answer (on the surface at least would be) yes of course that would be correct. Yet, what many don't realise is that dairy foods are among the most insulinemic foods out there, yet dairy foods are not fat promoting. I'll make it clearer in a sec...However I'm determined to experiment with insulin spiking meals post workout to see if it creates any anabolic benefits for me.
Interesting, certainly something to keep in mind.I know you're well aware of the carbohydrate/insulin hypothesis, and if that line of thinking was true, we could then deduce from it that foods that are extremely insulinemic would be uniquely fat promoting correct? The answer (on the surface at least would be) yes of course that would be correct. Yet, what many don't realise is that dairy foods are among the most insulinemic foods out there, yet dairy foods are not fat promoting. I'll make it clearer in a sec...
Do a check up on the glycemic index, and what you'll find there is a trend showing low ratings for all things dairy. That is translated as having or causing a low blood sugar effect in our body. Despite this low blood sugar responses, dairy products create a very large insulin responses/spike. Hence, when I take my creatine, I do not rely on carbohydrates (as many do), but rather on whey protein as the main driver (or spiker if you like) of my blood insulin levels. There's wisdom in all of these information, indicating that dairy products are king when it comes to help transport the main building blocks of our body (the amino acids) into our blood stream and into our cells.
Contrast the above with white bread (I realise you don't eat it but...), and you'll find not only you've got yourself one hell of an insulin spike created by it, but also (and that's where the critical difference comes in), your blood sugar levels also goes through the roof, creating a fertile environment for fat gains.
lol yep the perks of an unhealthy breakfast, smashing some skim milk and frosties delishI just realised you are in the UK, I read the word Frosties and fck did that give me a mad craving for a big bowl with ice cold milk. There probably not the healthiest breakfast choice but boy are they yummy. mmmm Frosties mmmmmm
13th October Cardio Workout 85.3kg
Total time: 30:23
Calories Burnt: 400
Run
Distance: 2km
Incline: varied
Time: 11:15 minutes
Pace: varied
Started with a pace of 5:15 km and incline of 1.5 but was seriously labouring through that, slowed down to 6:00 km and zero incline which was much more enjoyable
Cycle
Distance: 3km
Resistance: varied
Time: 7:00 minutes
Speed: varied
The tabata rowing I did on Monday has left me with a weird pain in my right ankle, not bad enough to stop me from training but enough to make me avoid the rower this morning.
Just gonna take it easy and I think it will get better on it's own, not sure if it's a muscular or joint related issue. Strange that it would happen on a rower with zero lateral movement which makes me think it's muscular.
14th October Light Weight/High Rep Back and Triceps Workout 84.9kg
Wide Grip Pullups 12,6,6
Narrow Grip Tricep Dips 12,8,8
Double Overhand Grip Barbell Rows 70kg 9,8,6
Double Overhand Grip Barbell Shrug 100kg 9,6,6
EZ Bar Skull Crushers 27.5kg 10,8,7
Morning fasted cardio and then a 24 hour fast (BP coffee doesn't count)
A fat only meal like BP coffee does not provoke an insulin response but does induce the production of ketones. Keeping insulin levels at fasted levels has numerous benefits but the consumption of fat calories protects my body from catabolism.Doesn't anything other than pure Black Coffee break the fast?
17th October Heavy Weight/Low Rep Legs and Delts Workout 84.8kg
Barbell Squats 110kg 3 100kg 3,3
Mixed Grip Deadlift 140kg 4,3,3
Seated Barbell Press 55kg 4,3,3
Dumbbell Lateral Raise 16kg each 8,6,5
Dumbbell Front Raise 12kg each 6,5,4
Really enjoying eating a few more calories and carbs, feel like I'm progressing really well.
Think I might switch to a PPL program for a few weeks before I start 5/3/1
18th October Light Weight/High Rep Pecs and Biceps Workout 84.7kg
Barbell Bench Press 80kg 9 ,7,6
Barbell Bicep Curl 35kg 8,7,6
Incline (28 degrees) Barbell Bench Press 60kg 10,9,7
Hammer Curls 16kg each 10,7,6
Dumbbell Pec Fly 14kg each 10,6,5
20th October Heavy Weight/Low Rep Back and Triceps Workout 85.7kg
Wide Grip Weighted Pullups +20kg 5,4,3
Weighted Narrow Grip Tricep Dips +20kg 6,5,5
Mixed Grip Barbell Rows 100kg 3,3,3
Mixed Grip Barbell Shrug 120kg 8,6,6
EZ Bar Skull Crushers 35kg 5,3,3
Strength continues to build, great workout
21st October Light Weight/High Rep Legs and Delts Workout
Barbell Squats 80kg 8,7,6
Standing Barbell Press 50kg 8,5,4
Double Overhand Grip Deadlift 100kg 10,8,6
Dumbbell Lateral Raise 14kg each 7,6,5
Barbell Lunge 20kg 7,5,5
22nd October Cardio Workout 85.2kg
Total time: 34:42
Calories Burnt: 379
Run
Distance: 2km
Incline: 1.5
Time: 10:44 minutes
Pace: 5:15 p/km
Did a cycle and slow jog warm up, really wanted to be able to push through this 2km with maximum intensity.
First time I've been able to maintain the 1.5 incline for the 2 whole kilometres, was also great to sit at the 5:15 p/km pace for the full 2km too
Decided to do some leisurely rowing as a cool down, considering I did a bit of damage to my ankle on 10/10 after an intense tabata row I thought I'd take it easy on the rower and see how my body responds
So god damn delicious2700 cals for pizza and garlic bread....Luv it.
23rd October Heavy Weight/Low Rep Pecs and Biceps Workout 84.5kg
Barbell Bench Press 100kg 3,2,2
EZ Bar Bicep Curl 45kg 4,3,3
Incline (28 degrees) Barbell Bench Press 80kg 4,3,3
Hammer Curls 22kg each 4,3,3
Dumbbell Pec Fly 16kg each 7,4,4
24th October Light Weight/High Rep Back and Triceps Workout 85.1kg
Wide Grip Pullups 13,6,5
Narrow Grip Tricep Dips 13,8,8
Double Overhand Grip Barbell Rows 70kg 10,8,6
Double Overhand Grip Barbell Shrug 100kg 9,6,6
EZ Bar Skull Crushers 30kg 9,7,6
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