The Final Push!
After a great trip to see the sights of New York, I return with just 2 weeks left of my 12 week transformation. In my last blog post I spoke about how I was finding the training and nutrition easy, but I’m challenging myself to eat super clean for the remainder of my 12 week transformation and I’m going to blog
exactly what I eat and what I do for training every day for these last 14 days to keep myself honest.
Here is what I ate yesterday:
5.30am – Yalkult yogurt + 2 Brazil nuts and 4 almonds
6.30am – black coffee with no sugar
8.30am – porridge made with water and small squeeze of honey
10.00am –Micro whey protein shake straight after training
12.30pm – organic chicken breast with sweet potato, broccoli and carrots and half an avocado
3pm – black coffee with no sugar
4pm – 8 almonds and a cup of green tea
7.30pm – Fillet of baked cod with stir fried vegetables cooked in organic butter (broccoli, red pepper, asparagus, courgette)
8.30pm – green tea and slice of lemon
Training
As you may remember, the last 4 weeks of the Revolution 12 week transformation is where we enter the
circuit phase of training. I’ve tailored my programme so I do 3 weight training days (Monday, Wednesday and Friday) and two days of very high intensity cardio training (Tuesday and Thursday) of either 6 x 600m sprints or boxing.
Today was chest and back, and even though that is classically used for hypertrophy I created the circuit-style feel by increasing my rep range to 15 or over, and by super-setting every exercise.
Bench Press (4 x 20/15/15/15), superset with chin ups (4 x 15/12/10/8)
Incline bench press (4 x 20/15/15/15) superset with seated close row (4 x 20/15/15/15)
Db chest flys (4 x 20/15/15/15), superset with wide bent over row (4 x 20/15/15/15)
Dips (3 x 15), superset with close grip chin ups (3 x 15)
I was taken through my workout today by my business partner Giuseppe, and when I was unable to get to my 15 rep goal he made sure I did. Believe me, Giuseppe is not a man to be messed with!
Cheers,
Rob G
