Back Workout (monday)

Had a brilliant back workout monday.
Pre-workout....2 apples and an actimel (if im feeling fatigued I usually have a serving of Soy Protein as it contains around 17% glutamine)
Started off with incline bench pull (barbell) managed to do

• 40Kg - 10
• 90Kg - 6
• 70Kg - 8

Followed by my favourite back exercise DEADLIFTS!!!!

• 80Kg - 10
• 130Kg - 8
• 160Kg - 4 - 130Kg - 6

Followed by T-Bar Rows - some people prefer to hold the same bar the weight is on with this, however I believe a wide-grip (achieve this by adding another bar horizintally pushed between weights) develops a much better back concentrating on the middle and upper back!

• 40Kg - 10
• 80Kg - 10
• 95Kg - 8

Followed by middle back shrugs - im forced at the moment to only use 25kg dumb-bells as my gym only supplies up to 25Kg dumb-bells (thats why i'm changing gym at the end of this month!!!!!!)

• 25Kg - 10
• 25Kg - 10
• 25Kg - 10

At the end of my workout I always enjoy doing weighted Hyper-extensions (dont ask how I manage them after lifting 160Kg Deadlifts - but somehow I do?)

• 30Kg - 10 - then 10 with no weights
• 30Kg - 8 - 10 no weight
• 30Kg - 8 - 10 no weight

Post - Workout......60g Whey Protein.......60g Soy Protein.........Apple ( I deserve it )

Usually by the time I get home its like an hour later and then I whip up 3 chicken fillets either with extremely low-fat curry sauce, basmati rice OR wholegrain pasta, pasta sauce, mushrooms, onions etc. I have 3 fillets of chicken every night without fail, giving me an intake of around 120g of protein (my daily intake is 229gms so this helps alot!) I always try and replace my carbs on workout days, but I do carb-cycle - no training = no carbs - training = carbs!

Watch this space......

Me...

Ok well before I start blogging I should give you a bit of background about the writer...

I'm Greg (far right of the pic), I'm 19, I live in Solihull (Birmingham UK). I'm a student at present studying Public Services with the aim of becoming a Police Officer. On top of being a student I am also in the Royal Military Police (part-time/T.A). My main hobbies are Bodybuilding, Running and being a professional alcoholic (certain weekends). I suppose i am a typical teenager in the sense i enjoy going out, getting wrecked and having the odd dabble with the ladies (no offence intended if you are of the female variety) however, i would say im alot more disciplined than most because of the profession im looking on going in/I am in.
I'm a big, big, big fitness fan and I would go as far as saying fitness rules my life. I will read the back of every packet before I eat the produce, if I have a day where I purposely lapse i.e. if I go out drinking, the very next morning I will drink 3 litres of water, followed by a pint of whole milk, then do a 6 mile run - I admit a bit extreme but have you seen how much sugar is in beer! As mentioned above i am very much into bodybuilding, although im not Mr Universe YET, I still have that vision. One of my personal bests in the gym so far is I deadlifted 160kg and managed to get a full 10 reps out of it!!
I will be blogging more about my achievements in the gym and also giving my own personal tips - probably once every month. If you have any comments about any of my blogs, give me a shout on subseven604@hotmail.com - and yes, i am on msn messenger, feel free to add me. Look forward to hearing from you...Greg