Note to self

Chest

Decline bench press smith machine (Slow, focused, squeeze)

• No weight 12 reps *warm up*
• 10kg per side x 12 *warm up*
• 15kg (PS) x 10
• 20kg PS x 6

Flat bench

• 80kg x 8 *feeler set*
• 90kg x 4

Seated press

• 8 reps struggle *Feeler set*
• triple drop set

Incline dumbbell press

• 15kg x 10
• 25kg x 6

Seated flies 

• 2 sets to failure

Biceps

Lever machine 

• 15kg x 8
• 20kg x 6 failure

EZ bar 

• 10kg per side x 8
• 15kg per side x 4

Hammer curls drop set from 15kg.

 

**Repeat next week as this has been a successful routine!**

Diet (rough idea only) 

• 150g oats with scoop of protein
• shake
• 2 x Dr Zaks Protein Bread with Nuts and More
• Chicken and veg (coconut oil)
• Veg and something (protein pasta, tuna, beef, shake)
• 2x Dr Zaks Protein Bread with Nuts and More + Protein Bites on top.

Lots of water!!!

Supplements

• Vit C
• Vitamins + Minerals
• Omega 3
• Protein 

Waiting for more BlackBombs to arrive…

Weight – 12st9lb

Body fat – 14% (Boots)

Strength is very good so far, fat is going slowly, cardio is 2 x half hour sessions per day. 15min walk then 15min spinner without a break. Speed determined by mood and energy.