Friday july 29 chest arms

Diet:

Meal1-7oz Beef 150g Sweet Potato

Meal2-7oz Chicken 150g Sweet Potato

Meal3-7oz Beef 200g Sweet Potato

Meal4-8oz Chicken 1cup oats

Meal5-7oz Chicken 1cup oats
Meal6-10Eggwhites whole 1/2cup oats

Wed july 27 back n shoulds

DIET:

Meal 1-7oz beef 1cup oats

Meal 2-6oz beef

Meal 3-8oz chicken

Meal 4-7oz beef 190g banana

Meal 5-8oz chicken 200g sweet potato

Meal 6-13eggwhites

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Mon. July 25 chest

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Fri 22 july chest

did 45 min of cardio as usual then hit a night workout, heres what i did

Incline DB press: 80x10/90x10/100x10/100x10

Hammer strength incline Press: 180x12/180x12/180x12/180x12

Flat db press:80x10/80x10/80x10/80x10

DB Flys: 35x10/35x10/35x10/35x10

FST7 Cable Cross Overs

Diet:
Meal 1- 12eggwhites 1oz Almonds 1cup1/2 oats
Meal 2- 8oz Chicken Breast
Meal 3- 8oz Chicken Breast
Meal 4- 8oz Tilapia 1oz Almonds 175gBananas
Meal 5- 8oz Tilapia
Meal 6- 8oz Chicken Breast
Meal 7- 12 Egg whites

Thurs july 21 shoulders arms

Gonna start working bodyparts twice a week and 2body parts a day with the goal being burning more calories a day. split will be 3on 1 off.

Diet:

Meal 1:7oz beef 8oz sweet potato

Meal 2:7oz beef 2 bananas

Meal 3: 13eggwhites 1 cup oats

Meal 4: 8oz Tilapia

Meal 5: 8oz Tilapia

Meal 6: 8oz chicken breast



Wed 7.20.Legs!

Crazy workout today combined milos sarcevs giant sets and hanny rambods fst7. forgot to track weights but heres what i did.
--pre exhausted legs
GIANT SET: (did this circuit 4 times)
Back squat 12 reps
hack squat 12 reps
leg press 12 reps

(not part of circuit)
smith machine back squats 4sets-12reps

(fst-7)leg extensions

Diet today:
Meal 1- 12egg whites
Meal 2- 8oz chicken breast 1 banana
Meal 3- 8oz Chicken breast 2oz almonds 8oz sweet potato
Meal 4- 8oz Tilapia 1oz almonds
Meal 5- 8oz Tilapia 1banana 1grapfruit
Meal 6- 8oz Orange Roughy broccoli
Meal 7- 12 Eggwhites 2tbsn PB

Tue jun 19 back day

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