Day six, week one, phase three

Smashed the gym today. I joins up with two lads at the gym today and we went for it and had a mighty work out.

Exercise:
Various Bench 40kg 60 kg 2x80kg 60kg 40kg
Flat dumbbell Bench 28kg
Incline bench 26kg 28kg 30kg 32kg drop set to 14kg
4x 8 Vertical Lifts 8.25kg 2x11.5kg 13.75 to 6.25
3 x 35 Sprint bench 10kg

150 sit ups

Zig zag bar 35kg 45kg 55kg 57.5kg drop set 30kg 48.5 drop set to 20kg
3 x 10 Machine assisted bicep curls 20kg 25kg 30kg
3 x 10 Cable bar 23.75
4 x 35 Dumb bells 10kg

150 sit ups

4 x 10 Behind head tricep curls 14kg
4 x10 Close grip pushes 20kg
3 x10 Straight bar cable pull down 21.25kg 23.75kg 26.25kg
4 x 10 Rope cable pull down 18.75kg

4 x 12 side ab crunches 26.25kg

4 x 10 calf extensions 120kg
4 x 10 leg pushes

Food and meals:

Breakfast - fruit
Lunch - chicken pasta
Dinner - chicken

Knowing that I was going to have such a big work out I loaded up with the carbs so I had the energy. I had a cup and a half of pasta with three chicken breast chopped into it an hour before the gym so I could burn it off, to help repair my body I at chicken after