Day 17

Date- 4/4/2017

BW- Didn’t have a scale

47 days out

Training

• 5-10 Minutes of Stretching
• Calves
• 4x10 calves on leg press
• Toes pointed out
• Exercise- 4 sets
• Front and Back presses- 5, 85(3),75(4)x2, 75(3)x2
• *start w/ barbell in front, do a push press, do a behind the neck press, return to starting point. That is ONE
• Superset- 4 sets
• Lying Incline Side Raises- 10, 15x4
• Standing Side raises- 8, 25, 30x3
• Heavy
• Cock your wrist in
• Superset- 5 sets
• One arm cross cable Lat raises-12 each arm: 17.5, 12.5x4
• Tricep Ext w/ rope-15: 37.5
• Pull apart at bottom
• Exercise- 4 sets
• Barbell shrugs- 20, 20, 15, 10:135x2, 145, 155
• 3 sec hold at top
• Rear Delt Murder
• Standing bent over lat raises
• 10 sets of 10, only a 15 sec rest between sets: 15 lbs
• Lift straight up, don't let your arms go back
• Superset-3 rounds
• Overhead tri ext-15
• Cable kickbacks-15 each arm
• Lunge 800 M
• Abs-4 rounds
• Russian Twists w/ plate- 30 seconds
• Side planks- 30 seconds

Review-

Feeling really good, tried out something new yesterday, which was pretty much just eating a bunch of healthy fats, and it seemed to dry me out a bit. I was looking pretty lean, so I might start incorporating this like once a week, but I can’t really figure that out yet.

Diet-

4am- Fat Burner w/ Pre workout

7 am- Aminos

12:30- Turkey, Salad (chicken, lettuce, broccoli) carrots, peanuts

6pm- Salad (Chicken, lettuce, egg), peanuts, and pulled pork

10pm- banana w/ PB and protein shake