Saturday 25th August 2012

For some reason I had no "get up and go" this morning. Maybe it was my body informing me I needed a rest? Maybe it was the cheat McFlurry? Or maybe its the reintroduction of carbohydrates? Or maybe it was just 'one of those days'? Regardless of whatever it was, I dragged my deadlift DOMS suffering backside to the gym for a gentle arms workout.

The arms workout was motivated by a visit to Adam yesterday - who is just making sure I keep myself on track. He measured my body fat originally (14% back in July and I wanted him to recheck it. For some reason I carry all my fat on my triceps. If they alone were to predict my total body fat it would come in at a whopping 21%, however if my body fat was based on my back or tummy measurement it would bring me in at 9%, with my biceps slightly higher at 10%. So it was concluded that I am currently around 13% by Adam's readings and he feels (hopes) that my fat arms will 'melt', whilst I am dieting next year. So although I realise that I cannot target fat burning I just felt the need to work my fat arms a little!

For now I need to focus on strengthening muscles as much as possible ensuring low G.I. carbohydrates are consumed regularly. So that is what I intend to attempt to do, hopefully the addition of carbohydrates will mean I can drop of the pre-workout stimulants such as caffeine, green tea and creatine. Currently I am a bit of a caffeine addict so cutting down could help me sleep a little better.

Food diary

09.30: 50g oats and whey protein

WORKOUT

13.30: Protein muffin (@130kcal, 14.5g protein)

15.30: 4 x grilled chicken drumbstick meat

16.30: Handful cashew nuts, 5 x cherry tomatoes

18.30 Chicken stir fry, vegetables, cashews, 4 x 90% coco dark chocolate

Now I am posting this a little early as I'm heading out with the girls tonight. I have not drunk alcohol in a little while, so going to stick to just a couple of vodka and diet cokes before going out and hit the dance floor to burn off that McFlurry. Will update the blog a little later.

03.00 chicken breast, root veg crisps, 2xveggie sausages, 85% coco chocolate
Workout - Biceps and triceps
(12.00-13.15)

Incline dumbbell curls:
12 x 8kgs x 1, 6 x 10kgs x 3

Hammer curls:
12 x 10kgs x 3

Preacher curls: (hate these - hurt my wrists!)
12 x 15kgs x 3

Lying pulling dumbell curls:
8 x 18.75kg x 1, 6 x 21.25kgs x 3

Close grip barbell bench press:
10 x 20kg x 1, 10 x 25kg x 3

Decline dumbbell bench to tricep extension:
10 x 12kgs x 1, 10 x 14kgs x 3

Tricep kickbacks
12 x 12kg x 2

Tricep extension with cable pulley
20 x 18.75 x 2