RIGHT. chest. layed the weak yet sturdy base to the rest of my battle.
flat bench -
bar x30
60 x10
80 x10
100 x2 .. very dissapointed but im sure it will come back, hard work ahead!
90 x5
80 x5 with a 2 second pause around 1cm off chest.. powerful positive
80 x5 with 2 sec pause at 1cm from chest.. powerful positive
80 x5 ^ as above
80 x8
incline smith press - weak but felt good.. the numbers will come
-weight not including bar
bar x30
47.5 x20
87.5 x2 .. not my greatest moment
67.5 x6
67.5 x6
67.5 x6
67.5 x6
dips -
bw x
15
13
10
peck deck high rep triple drop set..
high rep triple dropset on machine press..
Done.
Even though the numbers were.. #@&% it felt good and the most important thing is that i beat these numbers next time!
Diet today -
meals -
1-130g tuna, 2 pieces wholemeal toast, 1 banana, 1 scoop whey
2-2 scoops whey
3-200g chicken, 100g rice, spinach
4-cnp meal replacement
5-250g chicken, 100g rice, spinach, 1 apple
6-cnp meal replacement
to bump kcals up within the next few weeks i will be using this but adding another whole food meal where meal 6 is and having the cnp pre bed.