Day 54

5/11/17
BW- 163.2
10 Days Out
Training-
  • Warm Up-
    • 15 Pull ups
    • 15 push ups
  • Exercise- 5 sets
    • Pause Bench- 3:155,165x4
  • Exercise- 6 sets
    • Heavy DB Incline- 6:50,55,60x3
  • Superset- 5 rounds
    • Incline Fly's- 15:25x3, 30x2
      • 3 sec negative
    • Incline DB Curls- 10:25x3, 30x2
      • Hammer grip
  • Triset- 6 rounds
    • Chest Dips- 8
    • Chin Ups- 8
    • DB Pullovers- 8:80x6
  • Lunge 10 Minutes: weighted jacket
  • Abs- 4 rounds
    • Ab Rollout- 15
    • Back extension-10
    • Lying Leg Raises-15
Diet-
8:30am- 2 fat burners
12:30pm- 2 fat burners, Ground turkey (8 oz),Deli Turkey, Half bag of green beans, lettuce, almonds
3pm- Pre workout
5pm- Amino Acids and Strawberries
7pm- Ground turkey (8 oz),Deli Turkey, Half bag of green beans, lettuce, almonds
No spike tonight

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