I had all the intention of waking early this morning - I'm talking 5.30am, so that I could get down the gym and back for my morning cardio/abs blast and be back home by 7-7.30 for my first meal of my new nutrition plan, so that I could start the week of on track, but for some reason, I slept through my alarm and didn't wake until 6.30 am which meant it was already past 7 am when I got to the gym, and nearly 8.30 am by the time I got back home to eat - at least an hour past my first scheduled meal, which consequently forced me to push all my other meal times back a little, and to try and get them all in for the day, which has left me feeling a little rushed throughout the day.
But more about my new nutrition plan later, as I will be posting an overview on my fitness site - www.robrichesfitness.com once I have developed a further 2 entire new food days, but remember - if you are following my exercises and nutrition plans, don't expect the same results that I am planning for, as there are many different factors that aside from just 'what I eat' and 'what I do', plus, I have been doing this for many years now, so my body is perhaps far more accustomed to these changes, and therefore will adapt quicker than likely those who are not as experienced or conditioned. I will be posting how I worked everything out, although much of what I do is based on me knowing how my body responds to changes, so even if you were following everything excactly word-for-word, you still may not see the results you want.
You can follow me on twitter, and see many of the meals that I am eating, including the nutrition ratio breakdowns.
Ok, morning cardio - same as yesterday. 30 minutes of short 20-second interval sprints, followed by just 1 set each of my usual ab circuit - as I was conscious of time, and wanted to get back home to eat!!
Usual day - editing (a really cool program I shot at the 75th Muscle Beach Physique Show in Venice, with Ms. Fitness America - Sherry Goggin hosting. Soon to be seen on LAMuscle.TV and quite possibly Sky TV), plus my new meal plans every 2.5-3 hours, which can be seen on my twitter site.
Today was my small muscle group day - Calves & Forearms, which allow me to really hit them both very hard, with maximal intenisty, instead of trying to hit them after a full workset on a large group such as chest, back, or legs.
Again, you can see a full breakdown of my exercises, sets, reps and weights on my Bodyspace site, but I have also posted an overview of my workout below.
Standing Calf Raises: 4 x 15-12 reps (New personal best set)
Seated Calf Raise: 3 x 12-10 reps
Donkey Calf Raises: 3 x 10-12 reps (New personal best set)
Decline Donkey Calf Raises: 3 x 10-12 reps
Rotary Calf Press: 3 x 15-12 reps
Reverse Grip Preacher Curl: 3 x 15-8 reps
Supinated Barbell Wrist Curl: 3 x 15 reps.
2 new personal bests! Not a bad workout at all, although once home, I had to apply a heat pack to my lower back as the stress from the 1/2 deadlifts had caused it to become slightly inflammed - a sign that I had created a lot of micro-tears in my lower lumbar, and with adequate rest, recovery and good nutrition, I can expect some good gains over the following months in size in my lower back.
Ok, early-ish night for me today, as i've gotta be up early to do it all over again tomorrow.
Stay tuned..
