My gf is really ill and has passed it on to me. I don't usually get sick but perhaps because I didn't sleep one night (long story) it put me in a weakened state. Point being I feel like utter crap. I don't think I have ever felt this bad but I am just trying to get on with it. I figured a few days off would be good anyway as I needed the rest days. Although it doesn't help that when my gf is sick she is incapable of physically doing anything
On the 2nd day apart from taking Flex out I pretty much just lied in bed all day. I buy all my food fresh so go the shops through the week multiple times. I planned to go on Sat but I ended up leaving it. Today everywhere is closed so my food is limited but I still have enough but as a result I have had more shakes. I will be going food shopping tomorrow and stocking up. I felt really sick so didn't want to eat much the 1st day so listened to my body but I haven't let it effect my diet. I am tightened up a little now as I go away soon so carbs/fats are controlled. Today I have ate...
5 whole eggs with 2 pieces of buttered toast.
PRE- Beef with some cinnamon pineapple.
INTRA 20g EAA's and 37.5g HBCD's.
POST- 4 scoops of Optimum Nutrition's gold standard gainer (760 calories, 112g carbs, 55g protein and 10g fat). Plus 1 banana.
Beef with rice and vegetables.
Smoothie with kale, spinach, 1 kiwi, cucumber and 50g protein from synthepure and water.
Beef with vegetables.
Before bed I will have some protein and peanut butter.
I could have easily went to sleep before my smoothie but I have purposely stayed up to get my meals in and get a few things done.
Now I did train today as I wanted the boost and it done me well but I was exhausted afterwards. I really pushed it and was in the gym awhile but I am glad I went. I also took Flex out for 1 hour walking after my post workout shake. He loves to go out so I am not going to not take him just because I am ill and it's been really sunny here the last few days after weeks of rain. Today was PULL...
Warm Up.
Abs for 15 mins including ab roller crunches, bosu ball crunches/twists, kettlebell side bends, machine crunches, bench/hanging knee/leg raises and standing oblique weighted bar twists.
Incline Bench DB Rear Delt Flyes... 1 working set.
Incline Bench DB Rows... 2 working sets (1 pulling high and one medium).
Machine Rows... 2 working sets (3pps pulling high and 5pps pulling medium). Then 1 unilateral working set for each arm (pulling medium) with 5pps.
Machine Lat Pulldown... 1 working set with the full weight rack.
Unilateral Seated Cable Rows... 2 working sets (pulling low) for each arm with the last being a drop set with 2 drops.
Barbell Shrugs supersetted with Cable Shrugs... 2 working sets (1 pulling from the front and one from the back).
Machine Lower Back Extensions... 2 working sets.
Unilateral Cable Curls supersetted with Reverse Cable Curls... 1 working set for each arm.
Preacher EZ Bar Curls... 1 working set.
Reverse EZ Bar Curls... 1 working set.
Spider DB Curls supersetted with Spider DB Hammer Curls... 1 working set with each arm.
Spider EZ Bar Curls... 1 working set.
Unilateral Machine Curls... 1 working drop set for each arm with 2 drops.
Stretches.
15 mins cardio on exercise bike (2 mins build up to top level, 5 mins on top level 25, 1 min on 23, 1 min on 20, 1 min on 18 etc etc.
Next is PUSH day and I look forward to it. I will see how I feel tomorrow and go from there.
I injected 50mg NPP today with 200mg test and that will be my last NPP shot. I will take proviron at 25mg for a few more days. My doses next week will be 400mg test (sust) and 100mg mast e and then I will go away. When I get back it will be 200mg test only.