Day 6 – Chest & Back

Today is day 6. I’m nearly one full week into the workout/fitness (get slim and sexy) challenge and I’m in good spirits. I always look forward to these types of days as it’s chest and back day – excellent to feel absolutely drained at the end of it.

 

Workout

Here’s what I did in my 60-minute workout sessions today:

• Assisted pullups with a band (using the orange one): 5 sets of 5 reps
• Inclined bar bench press (above photo): bar + 45kg and 5/5
• Dumbbell pullover: 2 x 15 kg dumbbells with 5 reps of 5 sets
• Bent over cable fly crossover: no3, which is 30lbs each site, and 5×5 of those

I’ve done all of the exercises above before but the one that I find the hardest to coordinate is the dumbbell pullover. I’m used to doing pullovers with one dumbbell and using two actually, for me at least, is mentally challenging and does seem harder on the muscles.

I’ve also started to take BCAAs during workout as they should help with my muscle repair and development. This is more for the future and I  know that I won’t see any improvements in the next couple of days. As will everything in this fitness journey, nothing comes overnight when you want to lose weight.

Food

Today, nutrition intake was a little better, although not fantastic. Here’s a rundown of what I had:

Breakfast

Sirloin steak and Brasil nuts. A nutritious start to the day and I’m well on my way to loving the meat and nuts breakfast.

Lunch

Cooked salmon and soft boiled eggs. I’ve said before that this is one of my favourite breakfasts, but it’s also one of my ‘eat any meal at any time of the day’ scenario, so I’m fine having it.

Afternoon Snack

This is also my post-workout meal, so keep that in mind: 1 flapjack, two slices of cooked beef, and a bowl of gluten free honey corn flakes (the latter are delicious). Now, I did go over my ‘acceptable’ allotment of nutrition here (sugars, carbs etc) so I’m not looking forward to the next weigh in.

Dinner

Dinner was bacon on ciabttas and a banana. At the time I thought this was a really healthy end to the day, especially the bacon as it contains a lot of protein. Looking back, however, it does seem as though it wasn’t the best decision in the world. High protein, yes, but also high fat and carbs too. Not a fantastic end to the day after all.

Here’s what MyFitnessPal says today looked like:

How am I Feeling?

Today has been a mixed bag. It’s a Saturday and I didn’t head out on the town and slosh back several pints of beer, so I think that’s a positive I take away. Also, my workout was hard and I felt drained afterwards, which is always a good sign.

Yet, I did make a few mistakes in my eating and I know what this is down to: planning. I just simply don’t plan my meals. I walk to the fridge and think ‘yup, that will be a good breakfast/lunch/dinner’. So, I’m off to research and put a meal plan together.