Thursday Aug 18 Chest

AM cardio. afternoon workout. pm cardio. Tomorrow im just gonna hit legs and not do any cardio sort of an off day.

"Suffering is my milkshake and pain is my Glory!" - Tamer RAZOR


Workout:
Incline DB Press: 80x10x--100x10--100x9--100x8
Flat Bench BB: 185x10--205x10--225x10
Incline db fly: 35x10--40x10--45x10--45x10
FST7 Cable crossovers

Diet:
Meal1- 1scoop ON Whey 1 scoop NLN Lean Pro Matrix 30g Macadamia nuts
Meal2- 9egg whites 2oz Tuna 150g Brown Rice
Meal3- 9oz Tilapia 185g Brown Rice
Meal4- 9oz Tilapia w/Asparagus
Meal5- 9eggwhites 2oz Tuna 32g Peanut Butter

Tue August 16 Shoulders n tris

Kept the same shake sequence i weight my carbsand fat in grams and my meat in ounces. i like feeling light before workouts and not totally bloated. Did AM cardio, afternoon workout going back for PM cardio after my next meal. Volume was real high today.

"What you get by achieving your goals is as important as what you become by achieving your goals."
Henry David Thoreau

WORKOUT:

DB Shoulder Press: 80x10--90x10--90x10--80x10
Behind Neck Smith Press(super set with upright rows): 115x10/135x10/145x10/115x10
widegrip upright rows: 75x12/85x12/95x12/75x12
Front DB Raises: 30x10/32.5x10/35x10/40x5 drop set 32.5x5
1 Arm side laterals:32.5x10/32.5x10/35x10/35x10
FST7 Rear delt fly machine:105/105/105/105/105/105/105

Close grip press downs: 130x10/140x10/150x10/150x15
1arm reverse grip press down: 40x10/40x10/40x10/40x10
db kick backs: 150x10/17.5x10/20x10/22.5x10
FST7 DIPS

DIET
Meal1: Lean Pro Matrix
Meal2: Lean Pro Matrix 150g Granny Smith Apple 26g Macadamia Nuts
Meal3: ON Whey 50g
Meal4: 9oz Tilapia 185g
Meal5: 13Eggwhites
Meal6: 8oz Chicken breast w/green veggies

Mon August 15 legs

Don't be pushed by your problems. Be led by your dreams. - Ralph Waldo Emerson.

Drank alot of shakes today for some reason. did am cardio. afternoon workout. back for cardio in an hour. feeling a shit load of pain in my knees during cardio and during workouts, but nothing will stop or slow me down cuz suffering is my milkshake and pain is my glory.

Back squat: 205x15--225x15--275x12--(315x8 dropset 225x4)
Squat machine: 230x10--270x10--270x10--180x12
LegXtension (light contracting):105x12--105x12--105x12--105x12
FST-7 Plate loaded Press: 10plates 7sets
FT7 Lying Leg curls: 90/100/110/120/130/110/110
Seated Leg curls: 210x12/210x12/210x12
Walking Lunges
Light Stiff Leg Deadlifts for Tie ins

DIET:
Meal1: Next Level Nutrition-"Lean Pro Matrix"
Meal2: Lean Pro Matrix 185g Green Apple 1/2cup oats 185g Blueberries 32g Natural Peanut Butter
Meal3: 50g Whey ON
Meal4:9oz Tilapia 170g Brown Rice Long Grain
Meal5:12Eggwhites
Meal6: 8oz Chicken Breast

Sun aug 13 chest

hit chest n did some mandatory poses

Published with Blogger-droid v1.7.4

back aug 12

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