Day 23

4/10/17
BW: 170.0
41 days out
Program 3
Training
  • 5-10 Minutes of Stretching
  • Calves
    • 4x15 seated calf raises, 4x60
  • BW Warm Up- 2 sets
    • Pull Ups- 10
    • Push Ups- 10
  • Exercise 1-
    • Bench (xtra wide)
      • Week 2 (Feet down)- 30, 8, 6, 4, 2, 1 till 1 RM
      • Bar, 135, 155, 175(3),185,195
  • Superset- 4 sets
    • Incline Bench- 8-12
      • 125(10),125(9),125(8)x2
    • Chin Ups- 10
      • Get all 10 even if you have to use finish reps
  • Superset- 5 sets
    • Pullovers- 8-12, 65x2(12), 70(10)x3
    • DB Bench- 8-12, 55(8)x5
  • Squats- 5 sets
    • Wide Box Squats- 6:185,195,205,215,215
  • Lunge 500 M(didn't do 800 cause of knee)
  • Abs- 4 rounds
    • Cable Crunches- 25
    • Weighted Crunches- 25
Diet
5am- Preworkout
8am-Amino Acids
1pm- Turkey, some cheese, salad (broccoli, lettuce, egg)

6pm- Turkey, mixed veggies, salad (lettuce, broccoli, onion, egg)

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