Blog 8 - Day 30 Heavy training

Hey all,

Woke up today feelin ache free and i think i needed to be. Had a really big session today and trained shoulder back and bi's!

Started with some wide arm pull ups 3 sets and as many as you can do, managed round bout 8-8-7 felt really hard today grr! Then we did some negative wide arm pull ups (mate helps lift you up, you let yourself down very slowly) these are a lot harder than they sound. After this we did some some traps, these entailed of dumbell raises slightly bent over and then bring your arms up by your head with arms slightly bent, and i supersetted them with zigzag bar pulls, pulling them up under your chin and then realeasing back down, did 4 sets of 15 reps on each straight after each other they burnt like crazy!

We then did some shoulder press with dumbells, 3 sets of 15 reps, and figured our shoulders are getting plenty of work with the pull ups etc! Then into bicep curls with the zig zag bar, was meant to be 3*15 reps we ended up doing bout 8 sets, with the last set of 40 reps (we got a bit competitive lol).

And to finish it of we did some rear deltoids followed by chin ups 3 sets of 10 and then 3 sets of negative chin ups, by this time we were really fatigued and down right shattered lol!

Food today has been, turkey sandwhich on brown bread, no butter but with tomato and salad! a bowl of cereal and creatine before training, then after training a low fat curry with rice (was yummy) and that will do me unless im hungry and will have small bowl of cereal!

My weight has actually increased since i been doing this weight loss and muscle gain program, im not to detered as i have nearly dropped a jean size, and believe the excess weight is muscle! Hopefully i can see a bigger difference in my pictures soon! Its always hard to see the results yourself! I'm out, so take care!

Lee Moss (wanna be spartan)