Again with not dropping any weight bullsh.... oh right, I ate Bob's Big Boy last night when we picked up Pierre. So I guess I have no one else to blame but myself. Meh... small price. The big picture is that I'm still on track everywhere else. My diet, pre and post workout foods and then my workout intensities have been fairly spot on and so far, I'm happy with what I'm doing and how I'm eating. Well, except for the junk I ate this weekend.
So today is chest, shoulders and triceps, which is actually my favorite workout day. Of all the days, today is the day I seem to really feel that pump that Arnold talks about
Key points Lee makes today is constantly drink water and just like in boot camp, drink drink drink. Drink until your pee is damn near clear. I should be drinking about 10 glasses, or about 3 of my bottles I have at work. Today I'm also going to start jotting down my diet in here so I can keep track of what meals work and how that affected my progress.
Morning Weight: 223.8
Supplements:
2 Iron Cuts
2 CLA
1 Fenugreek
1 Fish Oil
Breakfast:
- 10oz Coffee with 2% milk and 1tsp sugar
- 3/4 cup Muesli mix (8g Protein)
- 8oz 1% milk (11g Protein)
- 4oz 2% cottage cheese (10g Protein)
- Spinach & Kale salad with vegan chicken and balsamic vinaigrette (25g)
- Iced tea with passion fruit syrup
- Handful of dry TVP (14g Protein)
- 1 Scoop Elite XT (21g Protein)
- Quinoa chips (9g Protein)
- 1 Scoop Elite XT (21g Protein)
- 1/2 cup Oats (5g Protein)
- 1 Scoop TwinLabs Isowhey (25g Protein)
- 1 Scoop CytoSport Whey (27g Protein)
- 1 banana (1.5g Protein)
- 1 Scoop TwinLabs Isowhey (25g Protein)
Workout (Chest, Shoulders and Triceps):
Elliptical warm-up -10min
Barbell Bench Press - 90/110 x10
Decline Bench Press (Smith) - 85/90/110x10
Incline Dumbbell Flyes - 15/25/25/20x10
Low Cable Crossover - 20/15/20x10
Svend Press - 5/10/5
Single Arm Linear Jammer - bar x3
One Arm Side Lateral - 15/20/25/25/30
Front Dumbbell Raise - 20/20/25
Cable Front Delt - 20/20
(Didn't get to the below exercises. Time and just wore out)
Body Up -
Cable Reverse Grip Tricep Pushdown -
Decline EZ Bar Triceps Extension -
Overhead Rope Extensions -
Rope Pushdown -
Cable Reverse Grip Tricep Pushdown -
Decline EZ Bar Triceps Extension -
Overhead Rope Extensions -
Rope Pushdown -
Notes from today's workout:
I think I'll only add 1 workout to Lee's for the muscle group instead of going crazy like I did tonight. At most I need to keep it at 3-4 workouts per group. Today I got started way too late, 8pm instead of the usual 5 or 6. My weight tonight is 227, not good at all. When I got home I did package my muesli for the week along with a better lunch for tomorrow, 8oz of Turkey taco meat. Which equals 40g of protein.
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