Todays leg/back workout (felt shitty the last couple of days, didn't sleep well, I tried to train legs yesterday but was out in 30 minutes as I could tell it was going to be a crap workout) so I decided to go easier on myself today, which would be better than not training at all. I slept pretty well last night, which was very much needed.
Breakfast: Pint of water, protein shake with an egg instead of MCT oil plus fiber (ran out, I'm waiting on a new delivery). Walked dog and bought my rockstar energy drink.
Off to work, picked up a bacon and sausage baguette en route.
Got home: protein shake plus fiber
Pre workout: 2 snickers
peri workout: forgot Anaconda, but to be honest it wouldn't have been necessary.
PWO Protein shake no carbs or fat.
One hour PWO: pepperoni pizza 12" thin crust.
Its now 1630. I'll likely have another shake with a couple of eggs and eat another pizza before I go out tonight for a few beers.
My diet depends a lot on where I am (home, work University) as that determines where I can go for food. I tend not to cook often or eat many fruit or veggies, which is why I make sure I consume fiber and vitamins throughout the day.If I'm passing the supermarket I like to buy the ready cooked meat which is affordable and very convenient. I'm thinking of mixing up plastic tubs of meat and salad drenched in olive oil and carrying them round with a target number to eat each day LOL. I think organization of meals is the next step... An example of a meal about an hour after a decent workout is a portion of rice mixed in pasta sauce with 4 quality quarter pounders chopped up into pieces, if I have it in the house or I've had time to get organized and hit the supermarket.
This is in my home gym, so all exercises are pretty basic and with basic equipment.
Warm up including bulgarian split squats to loosen up and stretch quads and hip flexors.
Trap bar dead-lifts (I have a trap bar which you can flip over to do 2" handles lifts, but I decided to increase the range of motion for variation, starting today).
I forgot to record the reps and sets LOL (great start!) but I remember doing 10's for the warm ups and the heaviest work set was a set of 3 at about 80%1RM, then a set of 5 with a slightly lower weight.
Calves: I alternated a set of calf raises (standing) with each set (including the warmups) of belt squats.
Front squats with front squat harness, worked up to 4 or 5 sets of 5 at about 80% of my 5RM.
Pull ups, a set of 5 supersetted between each set of front squats.
I wanted to do some high rep (20-30) belt squats but I knew I needed to call it a day, I could just 'feel' it wouldn't have been productive. So I just warmed down and went home for a PWO shake and 1 hour later 12" thin crust pepperoni pizza