This workout lasted 30 minutes. My pre-workout meal consisted on Chobani yogurt and a banana with Neurocore pre-workout powder. My overall intensity was probably around 4/5.
Perform 4 min warmup on the lifecycle
I performed a giant set consisting of the following exercises, sets, and reps taking very little rest in between exercises. In a giant set you perform exercises for the same of different muscle group moving from one exercise to another taking very little rest in between exercises – usually less than 10 seconds.
- Shoulder Giant Set 1
- Shoulder Giant Set 2
- Leg Giant Set 3
Shoulder Machine: 100 X 20
Barbell Curls: 45 X 20 reps
Shoulder Machine: 150 X 10
Barbell Curls: 95 X 10 reps
Shoulder Machine: 200 X 8
Barbell Curls: 115 X 8 reps
Immediately after your workout you need to eat, drink, or both within 30 minutes to 1.5 hours afterward. You should strive for a 4:1 Carb to Protein ratio. Why? After a workout is a critical time for growth and recovery as your cells and hormones (specifically, Insulin one of the most anabolic hormones in the body) are most receptive at that time.
Insulin is a hormone central to regulating carbohydrate and fat metabolism in the body. Insulin causes cells in the liver, muscle, and fat tissue to take up glucose from the blood, storing it as glycogen in the liver and muscle.
Tonight I had 1.5cups of chocolate milk with the Gaspari Chocolate Protein powder some of the best tasting protein powder on the market right now. I chased that down with 1tsp of Creatine and 1tsp of Glutamine, Mmmm good. Prior to bead tonight I will have another dose of Glutamine and Liquid Aminos for recovery.
This is a very important concept that I am not going to talk about indept here as it is a very extensive topic that deserves much more than I want to talk about in this workout post. I will revisit the concept in another post however if you want to know more check out Nutrient Timing by John Ivy et al.
Music by Spotify
Forgot to bring my headphones
On workout days, my calories are higher as I follow the Cheat to Lose diet methodology whereby I vary my calories based on my activities; however my macros stay the same. My diet on workout days is as follows and keep in mind this is a custom diet based on my body-weight and goals.
Age: 41 | Weight: 223 | Bodyfat: 22% (49lbs) | Lean Muscle: 173lbs