Today's session was done on the back of being unwell over the weekend and not training since Thursday! Didn't lift as heavy but it was good to get back in the gym.missed back workout last week so hit back today on the highest calorie/carb day of the week.heres the sessions:

Warm up 2 sets pull ups 12 reps

Straight arm pull downs 3x12

Close t bent over rows 4 x12

Rev grip bent over rows 3x12

Seated wide grip row machine 3x12

Lat pull downs (behind) 3x12

2x13 Ss: rev grip cable row pull rows

     seated close grip cable t row

Feel better after it but still getting back to wellness

Creatine:

The most effective supplement available in increasing short term exercise capacity. Short term supplementation improves max strength/power, sprint performance. An omnivorous diet will supply about 1,000mg of cr a day. Usually a losing dose of 5g x4 a day for five days will increase muscle cr by 20%. Cr should be considered by all endurance athletes.

Beta alanine:

Ba is a precursor to di peptide car nosine which acts as a buffering agent in first line of defence to acid production in skeletal muscle. Muscle acidosis is key contributor to fatigue so any means of increasing muscle carnosine conc and thus our skeletal muscle buffering capacity offers a delay of fatigue. Standard dose is 2-5g daily best taken pre & post workout.

Glutamine:

Most abundant free amino acid in the body. Helps with recovery , muscle growth and prevention of muscle breakdown.

Zma:

Targeted at males it's a virility enhancer. It boosts anabolic hormone levels increasing strength and aiding recovery. Best taken before bed

5 egg whites, 1 slice lean beef, 1 slice lean pork, 40g spinach & 1 teaspoon of pesto.

Scramble eggs, add all other Ingredients including black pepper,salsa,chilli powder&paprika. These spices increase rate of fat burning!!

Today is arms and cardio day.stared this morning with a HIIT circuit on an empty stomach.was tough as still aching from Monday! It's low carb day so breakfast was eggs,beef,pork and spinach with Pesto, mmmm lovely. Have a few clients this morning then mentor work students.will be hitting the gym for my own session late this afternoon.

Leg sessions-

12 reps x 3 sets

Leg ext

Squats

Leg press

Db dead light

Super set: ext and curl

Mark Hobbs from Swansea business studentdigz is takin part in out personal training and business fitness initiative over 2 week period! Mark wants to get fit and healthy whilst losing weight and body fat. Check his progress out on here and on Facebook: studentdigz,mn training and nutrition

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