Quick Update:
Kneeling Jump 6X2
Plyo Pushups 6X2
A. Rest Pause Row 120lbs 3X15
B. Rear Delt Fly 3X20
A. Hammer Curl 5X8
B. Rolling Tricep Extension 5X8
Tempo Run - 20 Yard 6 Runs only.
Diet:
After workout - Creatine, 3 scoops gainer with oats. 1000 calories I guess
Meal 1 - Beef with pasta from a local chain restaurant
Tons of NUTS/Almonds all day long coz I didn't have enough time to cook this morning.
Meal 2 - Chicken breast with pasta
I enjoy cooking my own food now. Not only the food is "good food", it actually tastes pretty nice. Well, at least my wife said it tasted good.
Ingredients:
400g Chicken Breast
250g Whole wheat pasta
Mixed Veggie
garlic, a lot of olive oil, salt and pepper
1. Fried chicken breast with olive oil, started with "big" fire (to keep the juice inside), when the chicken turned golden brown, slowed down the fire and let it cook for around 5-6mins
2. Boil pasta for 10mins and mixed veggie for 2-3mins
3. Put olive oil and garlic into the pan, and then put pasta and mixed veg in it. Finally just put the chicken in it and mix all together.
Tasted awesome!
Meal 3 - I guess I will have another 2 scoops of gainer before bed.
Notes for today-
- Legs are still feeling sore but not tired at all.
- Slightly injured my left shoulder this morning, went to doctor and should heal before next workout
- Sleeping around 6 hours a day, not sure if it is enough for recovery. Can anyone give me advice on sleeping
??
That's it for today.
I think you need more than 6 hours of sleep. But it's different for everyone so maybe 6 is enough for you.
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