Well that was one monster workout, almost can't believe I pumped out that many reps.
Don't think I will be able to keep up the 3 day cycle when I start back at work tomorrow though, although a 6 day muscle group cycle is good because you can spend a little less time in the gym and throw in a extra few sets for each muscle group and work them a bit harder. Plus you get more time for recovery, and now I have cut down on the amount of food I'm eating I have noticed I'm not recovering quite so fast.

Normally I have 5 - 7 meals a day, but as I wan't to lose weight atm I have cut down to 3 - 4 meals a day. Plus my amino acid shakes.

If you would like to join us for @steemmatt and his 100 rep challenge please do.
Here is the original post:
https://steemit.com/health/@steemmatt/the-steemit-daily-100-rep-fitness-challenge-day-1-find-your-inspiration-and-join-me-now

src

☠️ The Workout ☠️

💪 12 reps * 5 sets single arm bicep curl, @15kgs

💪 12 reps * 5 sets standing calf raises single leg, @112kgs bodyweight

💪 12 reps * 5 sets tricep extension, @39kgs, @53kgs, @67kgs, @53kgs, @39kgs

💪 12 reps * 5 sets leg extension, @61kgs, @68kgs, @75kgs, @68kgs, @61kgs

💪 12 reps * 5 sets double bicep curls, @5kgs

💪 12 reps * 5 sets standing tricep extension behind the head, @18.75kgs

💪 12 reps * 5 sets standing triceps extension push down, @28.75kgs, @31.25kgs, @33.75kgs, @31.25kgs, @28.75kgs

💪 12 reps * 5 sets double leg double pump calf raises, @20kgs (Note I made up the name for this, but this was one of jay cutlers exercises) link to vid go to 16 min for calfs

💪 12 reps * 5 sets leg curls, @61kgs, @68kgs, @75kgs, @68kgs, @61kgs

💪 12 reps * 5 sets standing calf weighted, @145kgs, @165kgs, @185kgs, @165kgs, @145kgs + body weight

💪 12 reps * 4 sets single arm bicep, @10kgs, @15kgs, @20kgs, @10kgs

💪 12 reps * 4 sets overhead tricep pullout, @25kgs

💪 12 reps * 4 sets cable bicep curls, @5kgs, @7.5kgs, @10kgs, @5kgs

💪 12 reps * 5 sets leg press @165kgs, @175kgs, @185kgs, @175kgs, @165kgs + bodyweight

💪 12 reps * 5 sets glute machine, @20kgs, @27.5kgs, @35kgs, @27.5kgs, @20kgs

Due to this high intensity workout I went down in weight on 2 or 3 exercises. But I also jumped up in weight with others.
I find this is a good thing to do when your on a 3 day muscle group cycle.

☠️ Meals for the Day ☠️

Breakfast I have 2 packets of uncle tobys quick oats.

Lunch I had my usual prepared meal I cook up each week plus half a home made sausage roll.

Dinner I had a plate full of veggies and 2 fried chicken drumsticks, lol sometimes I'm a bit naughty with my eating.

Plus I also had 2 shakes, each shake had 10 grams of essential aminos + branched chain aminos + 2.5 grams of creatine and 2,5 grams of glutamine.

Before bed I have a casein shake 50 grams of protein so my body has fuel to repair over night.

 

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