| Re: Tom Blackman show prep for UKBFF Portsmouth
Tuesday 30 January
6.15 - 5g BCAA, 60mcg Sci Tech Liquid Clen, 5g Glutamine, 5iu Sci Tech GH
6.30 Cardio
7.30 - CEE
8.30 - 100g Oats, Lecithin, almonds, cranberries, sultanas
8.45 - 45g Protein shake
11.30 - Chicken and sweet potato
1.30 - 50g IA Whey
3.00 - Chicken and Sweet potato
4.30 - 5g BCAA, 60mcg Sci Tech Liquid clen
5.00 - Nitro blast
5.30 - Train CHest and delts
6.30 - CEE, Cardio 45 minutes stepper
7.45 - PWO Shake (75g Protein, 50g Sugars, BCAAs)
9.30 - Steak Burgers and Broccoli, 10g EPA, Mutli Vits
11.00 - 50g Oats, 4iu Hygetropin
I decided to experiment with having a few carbs before I went to bed and the results were very good.
1. I slept much better only got up once
2. when I got up in the morning I was very dry and full
3. Mentally it was a lot better for me.
So I have decided to use this approach for a week or so and see if the change is a good one.
Training
Inclince Bench - 3 sets
Smith Machine shoulder press - 4 sets
Flat bench flyes - 3 sets
Lateral raises - 3 sets
Cable Crossover low angle - 3 sets
Cable side raises - 3 sets
Cable crossover high angle - 3 sets
Military press and DB front raise superset - 3 sets
At the moment training is quite hard because I'm not used to the dieting type of training and I want to be able to go heavier and shorter like my off season style.
However this is not viable for precontest and so I drop the weight back and increae the reps
For example - My best Incline bench off season is 167 whereas yesterday I struggled for 10 reps with 120. This isn't through lack of effort or backing off from the weight but when you pick the weight up you know there's no way that going any heavier will be safe.
Its also quite difficlut for me to 'feel' the pump at the moment. Although I look pumped in the mirror I just can't feel it ike I do off season. Again this is just a diet thing that I've forgotten but it does knock you mentally. |