Slept well but woke up with some serious DOMS (delayed onset muscle soreness) in my quads! Forearms have started to recover from Mondays session, at last!
Extremely busy day ahead, have 5 client meetings, have to finish 3 programmes, continue with my presentation prep for 2 weeks time and fit in 2 training sessions.
Day 4
Upon wakening drink: Primal Fiber 3 with a dash of Chlorophyll for extra alkalinisation.
Applied Licorice Lysine Plus Salve to lower abdominal area.
Meal 1
4 XL Egg Omelette (raw weight 268g)
50g Brazil Nuts
Handful Organic Cherries
1 Large Mug Organic Filter Coffee with Organic Double Cream
Supplements:
3g Vitamin C
10g Glycine
10g Creatine
2 HCl
5 Yang R-ALA
2 Methylator 3.0
3 EPA/DH 720
2 Fenuplex
1 Perfect E
1 Pantethine
2 Proflora Excellence DF
Meal 2
200g Grass Fed Steak
Homemade Tomato and Vegetable Sauce
Supplements:
3 HCl
2 Methylator 3.0
3 EPA/DH 720
2 Fenuplex
Snack
50g Brazil nuts
300ml Cinnamon Water
Pre-Workout Stack
4 Java Stim
5 Yang R-ALA
2 Fast Brain
2 Alpha GPC
Training Session 1
Arms:
A1 Scott Bench, Close Grip, EZ-Bar Curl, 6 sets, 2-4, 50X0, Rest 120s, 47.5kg – 50kg
B1 Decline EZ-Bar, Mid Grip, Extension to Forehead, 6 sets, 2-4, 50X0, rest 120s, 47.5-50kg
Meal 3
PWO Shake
15g Immune Supreme
20g Creatine
40g Glutamine
10g Glycine
2g Vitamin C
90g Reflex Chocolate Natural Whey
4 Ubermag
2 Glucose Dispersal Px (New supplement just arrived today)
Meal 4
Double Serving of “Leon
Supplements:
2 HCl
2 Methylator 3.0
3 EPA/DH 720
2 Fenuplex
1 Pantethine
Training Session 2
Arms:
A1 DB 60 Degree Incline Hammer Curls, 4 sets, 8-10, 3010, rest 60s, 16kg e/s
A2 Overhead Extension, High pulley, with rope, 4 sets, 8-10, 3010, rest 60s, 35kg
B1 Standing, close grip, low pulley curl, 4 sets, 10-12, 2010, rest 30s, 25kg
B2 Tricep Pressdown, high pulley, 4 sets, 10-12, 2010, rest 30s, 30kg
Meal 5
PWO Shake
15g Immune Supreme
20g Creatine
40g Glutamine
20g Glycine
3g Vitamin C
60g Unflavoured Whey Cool
2 Serenity 2.0
2 Glucose Dispersal Px (New supplement just arrived today)
Snack
120g Wild Alaskan Smoked Salmon
227g Jersey Full Cream Cottage Cheese
2 x Handfuls Organic Cherries
Supplements:
3g Vitamin C
10g Glycine
3 HCl
3 EPA/DH 720
4 NAC-2 Plex
2 Proflora Excellence DF
5g Uber-Inositol
3 Sweet Dreams 1.0
Pre-Bed
Drink: Primal Fiber 3
Topical Mag, 3 pumps behind each knee
Bed 11.45pm
Notes:
Total Water Intake Outside of Training:
5 Litres filtered with Pinch of Himalayan Salt and Juice of Fresh Lime per Litre
Dietary Breakdown for Protein Intake:
4XL Eggs: 48g
200g Grass Fed Steak: 56g
100g Brazil Nuts: 15g
90g Reflex Natural Whey: 63g
60g Cool Whey: 50g
Chilli Con Carne: approx 40g
120g Salmon: 32g
227g Cottage Cheese: 26g
Total Dietary Protein Intake for day: 330g
Notes:
The second arm session was a mental battle, I just didn’t feel like it; had to use some serious hardcore tunes on my iPod to get me motivated……… managed to complete a 30 minute session.
Just after my second arms session and up until my 10pm meal I had what can only be described as a bout of depression; I felt grumpy as hell and got quite short with people around me. Not sure if this was due to a reaction from the new “Glucose Dispersal” supplement. It was as though I was running on an empty tank, maybe it was from glycogen depletion, lack of carb intake, not 100% sure. Anyway it went about 10 minutes after the last feeding.
I upped my bedtime supplements, as I felt I needed to ensure that I get a restful night’s sleep, sore more “topical magnesium” cream, an extra 2g of Uber-Inositol and an extra “sweet dreams”
NB: It is advised to leave a 4-6 hours between multiple training sessions, had to cut this gap short to 3 hours due to a heavy work schedule.Tomorrow is cheat meal day…………… intervals, sauna, stretch and some carbs!!!!!
I will also add in some Paleo Greens and Reds over the next 3 days to help boost my anti-oxidant intake.
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