26/12/12; 1000 to 1230 hrs; Bishan gym
Mood
Before: Felt tired. Wasn’t looking forward to training. But
all that changed in the gym.
During: Working sets felt light. Got more energetic as the
training session progressed. It’s all mental man.
After: happy. Looking forward to 531 bench and more smolov.
Training
Warm up: Roughly followed Alwyn Cosgrove’s shoulder savers
warm up. Tweaked things a little to suit my preference. Left shoulder started
acting up a little during squat warm up sets but I didn’t let it affect it and
it went away.
Work sets: 5 sets of 7 reps at 107.5kg. The bar went up real
quick. Initially some soreness in the hips but that went away too. Certainly
felt lots more confident under the bar. Core felt alot more stable too. The ab
work helps?
Assistance: 4 sets of 10 reps for hanging leg raises
followed by 3 sets of 20 reps for 45 degree side bends using bodyweight only.
Followed by a 20min brisk walk and some stretching.
Miscellaneous
Take note of rest times between sets. I think 5 minutes
thereabouts is good. 10mins seems to be a bit too long. Keep stretching and
foam rolling. Get more sleep too. Things will only get tougher from here and
recovery is paramount. No soreness in upper body; amazing. Probably didn’t push
hard enough yesterday. No matter though; as long as I’m happy doing whatever it
is while training upper body its fine since upper body is not the objective of
this program.
Diet
Appetite today was good too. Didn’t have tea break though
because I overslept. Squats make me really tired. With the intensity ramping up
on smolov, I think appetite won’t be much of an issue. Just need to ensure I’m
eating enough to recover for the next day’s training.
Breakfast/preworkout: 2 scoops protein, creatine, 2 slices
white bread and 4 eggs. Breakfast was had to get down for some reason. 1 cup
kopi o kosong ti loh before hitting the gym.
Lunch/post workout: 1 scoop protein. Some turkey and cake.
Dinner: roast duck, white rice, green vegetable and ice
cream.
Supper: 2 scoops protein and some low fat milk.
