OK. Today was pretty good, but I don’t think I pushed myself to my utmost limit when exercising. I had another sticky rice log for breakfast…
Sticky rice log roll and protein shake
Then for lunch I made my own burger… it was a beef patty with a fried egg, Asian meat (fried), red onion, lettuce, cream cheese…
The burger... *drools*
Ok, so it’s probably not the most healthy of foods, but at least it gave me some good protein. I also drank 3 cups of protein shake, so that gave me plenty of protein for the day. Though I probably could have drank a couple more. I tried to abide by laws in my “No-Nonsense Muscle Building” review about the meal plans, so that I still stack on the weight.
I didn’t get a picture of dinner, just because I forgot. However, I did pictures of my back and front:
Day 11, front
and here’s the back…
Day 11, back
I’m pretty proud of my back muscles, but I want real sexy back. Yeah! Lol. My shoulders are looking better as well, because of the 30 kg shrugs I was doing. I’ll put up more about my actual exercise routine that I did today, tomorrow.
OK so this is the update about my exercise routine from Monday. Although I didn’t actually take pictures of it, I’ll tell you what happened…
the first set of exercises I did were the full barbell squat supersetted with the straight back stiff leg deadlift. That totally killed my lower back. I hope it was my lower back muscles, so there was some growth there, at least. I did 3 sets of 15 successfully.
I didn’t have cables for the Cable Seated Row, so I moved straight to the Incline DB Chest Press BUT because I only had one dumbell, I said that I would do fly curls instead. I did one set of 15, 1 of 10 then one of 7, lifting to failure in each set. I lifted 12.5 kg per arm, so maybe I might lower it to 10 for a better tempo and more controlled intensity.
I couldn’t do the close grip cable pull down, so I did the military press. I never did it before seriously so when I did do it this time at 20 kgs (44 lbs), I could see why itwas called military. My shoulders are all the more better for it and i did a 15, 10, 7 set up again. I might move down to 17.5 kg next week.
By then I was wrecked so when I did the DB Incline Curl I could only lift 7.5 kg per arm. I did 1 x 15. I did it lying down on the bench. that’s how you do it isn’t it? Or is that supine DB curl?
I couldn’ do the standing machine calf raise so I did the barbell shrug. Some reason, I find this exercise easy, so I could easily do 3 sets of 15 at 30 kgs (66 lbs). Mind you, my traps were starting to weaken at the end of each set and I did the last set slower to elicit a greater metabolic response, ie. make my muscles grow bigger, lol.
I didn’t even both doing the hanging leg raises for lack of facilities and instead of the weighted ball sit up, I did reverse ab crunches from a video I saw on youtube. I actually started my workout off with those and ended them with them too. My abs were a bit harder, but my lower abs still soft. Might need to work on that.
