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Monday was chest and triceps. Today was Back. I could not do cardio because of time, I had class. I will do the cardio maybe outside later on or simply do the cardio after my leg workout.

Back
Bent over row
4 sets 90 kg
7 reps
7 reps
6 reps
5 reps

Dumbbell row
2 sets 40 kg 8 reps
1 set 42 kg 6-8 reps

seated cable row
3-4 sets
3 sets 85 kg 6-10 reps
1 lighter set 75 kg 8-12 reps

Machine row. I wanted to do Tbar row, I woke up with back pain, the tbar is on a platform which is on a angle, it puts me back in a awkard position. If the tbar row was on the floor, I would use it.

Cable pullover
3 sets 35 kg 8 reps

Rear deltoids (reverse pec fly)
3 sets 6-10 reps. Cant remember the weight. I did these sets rushed because I was running out of time.
 
Monday was chest and triceps. Today was Back. I could not do cardio because of time, I had class. I will do the cardio maybe outside later on or simply do the cardio after my leg workout.

Back
Bent over row
4 sets 90 kg
7 reps
7 reps
6 reps
5 reps

Dumbbell row
2 sets 40 kg 8 reps
1 set 42 kg 6-8 reps

seated cable row
3-4 sets
3 sets 85 kg 6-10 reps
1 lighter set 75 kg 8-12 reps

Machine row. I wanted to do Tbar row, I woke up with back pain, the tbar is on a platform which is on a angle, it puts me back in a awkard position. If the tbar row was on the floor, I would use it.

Cable pullover
3 sets 35 kg 8 reps

Rear deltoids (reverse pec fly)
3 sets 6-10 reps. Cant remember the weight. I did these sets rushed because I was running out of time.

Can you not get in the gym earlier?
It’s shit when you’ve gotta cut a session short or make it up later, especially when following a plan
 
Can you not get in the gym earlier?
It’s shit when you’ve gotta cut a session short or make it up later, especially when following a plan
I did the exercises Andy told me to do except the cardio. I was in the gym early. I have to put into consideration traffic, etc. It takes me 20 minutes or more to get to the gym. I had to go home shower, eat then go to class.
 
Do
You train in extreme
2?
Yeah, I train at extreme gym. I used to train at Pure gym. Pure gym was good. I wanted to try something new and was hooked to the new gym.

Where do you train ?
 
I did the exercises Andy told me to do except the cardio. I was in the gym early. I have to put into consideration traffic, etc. It takes me 20 minutes or more to get to the gym. I had to go home shower, eat then go to class.

Would it be easier to take food etc with you and get shower at the gym, could save a lot of time going backwards and forwards
 
Would it be easier to take food etc with you and get shower at the gym, could save a lot of time going backwards and forwards

I take my post workout shake and banana with me to the gym. By the time I get home, I am able to eat some food.

The shower in the gym is not ideal, I have not tried although.
 
Today's meals

Meal 1 - Oats with Peanut butter and Whey protein

Meal 2 - Post workout shake with 1 banana

Meal 3 - (Post workout meal) white rice, chicken breast, 4 kale rice cake with jam

Meal 4 - Chicken and 2 wholemeal wraps with spinach

Meal 5 - White fish with white rice. Spinach and asparagus and mixed salad (little bit of tomatoes, onions, etc)

Meal 6 - 3 whole eggs, 4 egg whites, 1 wholemeal bread slice
 
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