wed august 10 legs!

another nutty leg day. that workout at the mecca really brought back that fire in me.

back squat
185x21
225x21
275x16
315x11
375x6

loaded plate squats
10plates/12plates/14plates/16plates

fst7 leg extensions
130/140/140/140/140/140/140

Walking barbell lunges 7sets
80/90/90/90/90/90/90

lying leg curls
100/110/120/120/

sitting leg curls

110/120/120/130/130

Chest Tue Aug 9 11weeks 4days out HEAVY!

Went bb only for today. got back for power. trying to really hold on to muscle. Gonna be introducing protein shakes into my diet tomorrow.

Incline Bench BB
-185x8/225x8/275x3/225x8
Flat bench BB
225x10/225x11/225x9/ 275x3 dropset 225x5
Decline Bench BB
175x10/185x10/225x8
Incline Flys
35x12/40x12/45x12/50x10

Mon aug 8 back

Energy was down today. Only had 1 carb meal before workout and gym performance suffered. Want able to push up as much weight as usual. Need better meal timing tomorrow. Need to keep the strength and intesity to hold onto mass.

Workout:
Lat pull down
130/140/150/150
Aviator grip pulldown
80/90/90
Db rows
80/90/90
Tbar row machine
50/65/70/75
Fst 7 hammer strentghiso lower lat row
65/65/65/65/65/65/65

Diet
Meal1- 10egg whites 1yolk
Meal 2- 7oz chicken 200g sweet potato
Meal 3 - 7oz chicken 200g sweet potato
Meal 4- 8oz beef 150g sweet potato
Meal 5- 7ozchicken w/greens

Meal frequency every 3hrs

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Saturday August 6 Legs in the mecca

Back squat
185x15
225x15
275x12
315x8
225x12
185x10
That was the opening of my workout. It was opening of my workout. Best leg workout ive had since the closing of koloseum gym. Great day enjoyed the best sweet potatoes ive ever eaten after the workout at sauce

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Chest august 5 friday

Incline db press
80/90/100/110
Flat db press
80/90/100/100
Hammer Press
130/130/150/150
Incline Db flys
30/32.5/35/40
Fst7 cable flys
50/50/50/50/50/50/50

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Aug 2 tuesday chest

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Monday aug 1st arms

Tris:
Pressdowns- 150/150/150150
single arm press downs- 60/60/60
kick backs- 15/20/22.5/25

bis:
bb curl supper setted with dumbell curl till failure- 70/80/80/80
db curl- 35/35/35/35
reverse grip ez curl super set with hammer curl till failure- 50/50/50/50
hammer curl- 15/15/15/15
concentration curl- 37.5/40/42.5/42.5

diet:changed frequency to 3hours
Meal1- 12 eggwhites 1oz almonds
Meal2- 7ozchicken 1cup rice
Meal2- 7oz chicken 1cup rice
Meal3- 7oz Chicken 1 cup Rice
Meal4- 7oz chicken 2tbsn PB
Meal5- 12eggwhites