For myself on supplements, $65 every 4-5 months; protein.

I buy my protein supplement from Popeye's.

http://www.popeyescanada.com/

I actually go into the store to pick it up as Edmonton, AB has quite a few locations. However I have a body building buddy who orders it on-line and gets it mailed out to him and surprisingly he winds up getting things cheaper. Also when you purchase, at least in the store, you get Popeye bucks which you can use against your next purchase. I've gone in and got it free due to the amount of Popeye bucks I would save up.

For myself: £0.00 . Yes, I really am skint I just eat plenty and that seems to be fine.

It looks like a nice workout plan, I'm liking the focus on O'head Pressing, I hate how instructors often neglect the overhead lifts for fear of damaging the back. I'm doing a couple of 25kgers at the moment (is that 50lbs?) and loving it

25 Kilograms = 55.12 Pounds (conversion of 2.2046)

Warm-up and most of the workout was the same as monday.

Because of the form breakdown I had on my Monday lift, I kept the weight the same to see exactly where and when I was messing up. Kept my abs tight on all sets of squats, and that seemed to fix me there. I think my mind wandered Monday . . .

Overhead presses: 5x5 @ 45s w/2 second hold at top position. I was feeling "funky" in my elbow extension Monday, and wanted to see where I was breaking down here. Did not happen, so I was happy.

No karate today. Right shoulder area sore, stiff. I think it's irritation from the horizontal push/pulls on cables. Next week, they're out of the cycle so I can diagnose my malfunction.

Uber-Hot-Tub in my future.

Thankfully, I don't think the problem with my shoulder is due to inflammation or injury - it's my upper back. I have a series of problem areas which, though they cause mild to severe pain and cramping, do not have surgical fix. More often than not, the pain is tolerable, as is the cramping. Today and yesterday, though, it was enough to cut my workout.

I'm thinking about trying a Beta-Alanine supplement to help with the muscular fatigue caused by the nigh-constant cramping. yay. More money to flush down the drain.

Bah. I go to chiro Monday morning, be made moderately better. That will have to do for now.

Dag Gummit.

Saw chiro, helped. I think my weight gain (up to 190lbs) is the direct cause of my back problems. Dang. Oh well, 180-185 isn't so bad. I'm just a little weirded out at how 5lbs can make such a difference in my overall health and functioning.

Anyway, workout:

(regular warmup + squat warmup: 3x5 BW front squat position, 3x5 w/bar)

Front Squat: 5x5 - 95, 115, 135, 140, 145
Lunging Step-Up: 5x5 @ 30
Angled Glute-Ham: 5x5 - 65, 70, 70, 75, 75

[Superset]
Chins: 5x7 -BW
Overhead Dumbbell Press: 5x5 - 45s, 45s, 50s, 45s, 50s
[/Superset]

Didn't have the same problem w/the 50s as last time - direct correlation to back treatment.

Kneeling Cable Crunch: 5x5 - 70, 80, 90, 90, 100

Cable Cuban Rotation: 1x8 - 30lbs

Didn't do much in this vein d/t upper back issues

Stretch, ROM movements