24/12/12; 1030-1230hrs; Bishan Gym
Mood
Before: Excited. Looking forward to smolov.
During: A little tired after 2nd set. 4x9 no
joke. Next 2 weeks will be fun.
After: Happy. Looking forward to 531 OHP and rest of smolov.
Training
Warm up: Left delt still hurting. Did Alwyn Cosgrove’s
shoulder savers warm up from t-nation.
Work sets: Rest approximately 10 minutes between sets. Squat
to depth. Roughly ass to grass. Form was ok. Speed ok. Not much of a challenge.
Finishing the sets was more mental than physical.
Assistance: 4 sets of 10 reps of hanging leg raises using
bodyweight only. 2 sets of 20 reps for 45 degree side bends on back extension machine
using bodyweight only. 1 set 20 reps and 10 reps bodyweight back extensions.
Miscellaneous
Left delt still hurting. Continue prehabilitation during
warmup. Good to go for 531 OHP tomorrow. Low back slight soreness. Continue to
foam roll and stretch. Brisk walk not done.
Diet
Didn't feel very hungry today.
Didn't feel very hungry today.
Preworkout/breakfast: 2 scoops protein, creatine, 4 eggs, 2
slices white bread. 1 kopi O kosong ti loh before hitting the gym.
Post workout/lunch: 1 scoops protein. ½ small roasted
chicken from cold storage.
Tea break: ¼ small roasted chicken from cold storage.
Dinner: Forgot what I ate because it wasn't written down.
Supper: 2 scoops protein.
