Day 34

Date- 4/14/2017

BW- 166.2

30 Days Out

Training-

• 5-10 Minutes stretches
• Calves
• Calf raises on leg press- 4x10
• Toes pointed out
• Exercise- 5 sets
• Bent Over BB Row- 5:115x2,125,135x2
• Wide grip pull-ups-8
• Superset- 4 sets
• Cable Front Raises- 12 each arm:12.5
• 1 Arm seated row- 15 each side:37.5
• Superset- 4 sets
• Behind the neck lat pulldown- 10:70,90x3
• Seated Row Grip Pulldowns- 10:70,90x3
• Superset- 6 sets
• Seated Front Plate raises- 15:10
• DB Shrugs- 10:55
• Heavy, 5 sec hold
• Lunge 800 M
• Abs- 4 rounds
• Football Crunches w/plate- 30 sec
• Planks w/ knee taps- 45 sec
• Touch opposite hand to opposite knee

Review-

Knew I’d be a little heavier this morning from the two bananas last night but it was worth it. Feeling super tight and lean right now.

Feeling in a great spot to hit 160 by May 21st. 6 pounds to go and I have four weeks to do it, less than two pounds a week.

Diet-

5am- Preworkout

1pm- two chicken breast, peanuts, carrots

6pm-Will Update

10pm- Will update