20110624 food

god morgen yoghurt x 2 (1 serving: 8.5 g protein, 6.5 g fat, 39 g carbs)
17 g protein
13 g fat
78 g carbs

protein shake 500 mL
* whey protein 3 scoops (1 serving: 22.5 g protein, 0.8 g fat, 3.5 g carbs)
* creatine monohydrate 1 scoop
* L-glutamine 1 scoop
67.5 g protein
2.4 g fat
10.5 g carbs

20110623 CHEST BIS

BCAA 5 pills pre workout, 5 pills post workout
shake (600 mL - 200 mL before, 400 mL after)
* whey protein 4 scoops
* creatine monohydrate 2 scoops

weight start: 87.6 kg
weight finish: 87.5 kg (before my post-workout shake)

CHEST
benchpress wide grip (__||m____________m||__) barbell
40 kg x 2 reps

incline benchpress wide grip barbell
30 kg x 2 reps

pullforward cable (arms behind the back, pull to waist, then push forward)
13.75 kg x 2 reps

kneeling pulldown fly cable
11.25 kg x 10 reps

BIS
seated dumbbell
14 kg x 6 reps
16 kg x 1 rep

preacher close grip (__/\m^m/\__)
15 kg x 7 reps
20 kg x 3 reps

seated dumbbell
2 kg x 40 reps

20110620 TRIS BACK TRAPS

weight start: 89.2 kg
weight finish: 88 kg

(note: these weights + reps are just the maximum values, i do several sets working up to these, but there's no reason to record them. i'm only concerned with increasing my maximum values)

TRIS
benchpress close grip (________m_m_______) barbell
40 kg x 2 reps

skull crusher close grip (__/\m^m/\__)
15 kg x 6 reps

benchpress close grip ([]m[][]m[]) dumbbells
24 kg (x2 = 48 kg total) x 4 reps

pushdown bar wire
45 kg x 10 reps

BACK
(i have large back muscles so i dont work them as much)
seated row cable close grip //\\
47 kg x 10 reps

lower lumbar raises
10 kg x 10 reps

TRAPS
shrugs dumbbells
32 kg (x2 = 64 kg total) x 3 reps (x2 forward and backward = 6 reps)