Day 1 - Chest, triceps and peanut butter

Hit the gym first thing this morning, helped along by a Hardwell playlist and serving of Muscle Pharm Assault. So the first 2 weeks I will be working in the hypertrophy range (8-12 reps) before dropping  the reps and upping the weight in strength range (4-6 reps) and finally the power range (1-3 reps).

Today was chest and triceps day, the program I did was as follows;

Incline vertical grip dumbbell press (3mins between sets)

12 x 32kg

10 x 34kg

8 x 36kg

8 x 36kg

EZ bar close grip chest press at incline (2mins between sets)

12 x 60 kg

12 x 60 kg

12 x 60 kg

12 x 60 kg

Single cable triceps extension, single arm alternate end of reps (1 min between sets)

12 x 7.5 kg

12 x 7.5 kg

12 x 10 kg

12 x 10 kg

Alternate arm vertical grip chest press at incline (2mins between sets)

12 x 26 kg

10 x 32 kg

8 x 32 kg

8 x 32 kg

Sprint arms with 8kg dumbbells 30 second rep with close grip bench press super set keeping elbows in so brush torso on way down (1 min between sets)

12 x 60 kg

12 x 60 kg

12 x 60 kg

12 x 60 kg

Protein shake (Myprotein hurricane xs) after workout with 5g of creatine monohydrate and 3 flat table spoons of dextrose.

Hour and half later bowl of oat granola.

Lunch was Mackerel on rocket, spinach, watercress, tomatoes and cucumber with a dribble of chilli olive oil to dress. Glass of stawberry and banana smoothie to accompany too.

Lunch

Snack time, one of my favourite snacks at the moment is gluten free crispbread and peanut butter smothered on top. If you haven't tried this I would suggest you get yourself down to the supermarket now and get some.

Peanut butter and crispbread

Dinner was diced chicken breast, mushroom, tomato and baby new potatoes in a tomato and chilli sauce.

Dinner