Today i woke up at 8 and let the dog out, went back to sleep until 10.. im so lazy 🙂 Noot came back really late so did not fell asleep until 4 am last night. Anyway i think i got enough sleep, did half an hour yoga and after this it´s of to the gym again. I have been planning to change my training a bit, i am running out of fat to burn and don´t want to be too big but lean and strong instead.
This pic is from our condo in Krabi a couple of nights ago. I bought a protein supplement from Club Protein Online, 820 baht for a 1 kilo pack.
Great price and amazingly quick delivery with Kerry Express for 50 baht. So going to consume some of this after every time i work out to make sure my muscles get enough food. I also ordered some Creatine from Lazada.
Got 300 gram pack for 590 baht at Lazada, not to bad. Creatine is good for reducing muscle recovery time and helps to boost ATP.
“Adenosine triphosphate (ATP) is the biochemical way to store and use energy. For your muscles — in fact, for every cell in your body — the source of energy that keeps everything going is called ATP. Adenosine triphosphate (ATP) is the biochemical way to store and use energy.”
I will take this in small doses before i train, not hundred percent sure how it will affect my liver so have to be a bit careful and not go over the recommended dosage.
I have been developing a new training program that i will try out today, my idea was to start training short training sessions 5 days a week focusing on separate muscle groups each time. After giving it a lot of thought i realized that wont work for me, i think i have to do a whole body workout every other day as usual instead. It is time to attack the muscles in a different way though not to get stuck on a plateau where nothing happens. The gym where i train don´t have barbells (i am completely happy with that at the moment) so i will do:
- Dumbbell swings
- Dumbbell triple rows
- Dumbbell curl and press
- Crush grip goblet squats
- Farmers carrier
- Incline bench press
- Bicep wall curl
- Seated leg curls
for a couple of weeks. I will start exploring “Rest-Pause Training” and see where that takes me.
“By resting or taking a 10-15 second pausebetween each rep you can actually help increase your strength and muscle hypertrophy. Rest–pause training breaks down one set into numerous mini-sets, with 10-15 second rests in between.”
That´s it for today folks, tomorrow i am of to the border and then a quick stop at my parents in law and then a visit to my doctor in Trang on Wednesday.
Have a great day all!