Day 53

5/10/17
BW- 163.2
11 Days out

Training-
  • Warm Up-
    • 30 Band Pull apart
    • 30 Band Tricep Ext
  • Exercise- 6 sets
    • Shoulder press-3x5(75,85,85), 3x3(95,100:2,100:2)
  • Superset- 5 sets
    • Dips- 12
    • Lying side Raises- 12 each arm:15x5
  • Triset- 5 sets
    • Behind the neck press-8:45,65
    • Front Raises- 8:15x5
    • Upright Rows-8:45,65
  • HIIT- 5 rounds
    • Box toe taps- 30 sec
    • Mountain Climbers- 30 sec
    • BW Squats- 20
  • Abs- 4 rounds
    • Hanging Side Raises- 20
    • Wood Choppers- 20 each side
Diet- (Refeed Day)
8am- 3 fat burners, 3 eggs, 2 pieces of ezekiel bread w/ PB, carbmaster yogurt
1pm- ground Turkey (8 oz), green beans, almonds, lettuce, 3 fat burners
6pm- same as lunch
7pm- pre workout
8:30- amino acids
Before bed- Strawberries with Peanut Butter and Half scoop of chocolate whey protein

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