Day 24

Date- 4/4/2017

BW- 167.2

40 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, 65x3,65(4)
• *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, 15x3,20
• Standing Side raises- 8,30x2,35x2
• Heavy
• Cock your wrist in
• Superset- 5 sets
• One arm cross cable Lat raises-12 each arm: 12.5x4,17.5
• Tricep Ext w/ rope-15: 42.5
• 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: 20lbs
• Lift straight up, don't let your arms go back
• Superset-3 rounds
• Overhead tri ext-15:12.5x3
• Cable kickbacks-15 each arm:12.5x3
• Lunge 800 M
• Abs-4 rounds
• Russian Twists w/ plate- 30 seconds
• Stick twists- 30 seconds
• PM-
• 30 minutes walking at incline

Review-

167.2 is my lowest bodyweight thus far. Last night I walked 30 minutes with an incline above 8 for the majority of the time. Turned out to be exactly a mile, but that incline made my calves burn pretty good. Feeling confident I’ll hit my goal weight of 166 by the end of this week.

Diet-

7am- Pre workout

9am- Amino Acids

12pm- Fat burner, Salad (Chicken, egg, broccoli, lettuce) and Campbell’s Sirloin burger w/country veggies soup

6pm- Hamburger (no bun, straight beef) and salad (Chicken, lots of eggs, onions, lettuce) and broccoli/ green beans

10pm- 1 banana w/ PB and protein

//Subscribe for

   -Daily Challenges

   -Daily Motivation

   -My exact programming

   -Free content

   -A BETTER YOU  

   -Getting in shape for summer

//Let's change the game

//Client testimonies coming soon

//Membership website coming soon...