Day 30... Less than 5 weeks out

4/17/17
BW: 167.8
34 days out
Program 3
Training
  • 5-10 Minutes of Stretching
  • Calves
    • 4x15 seated calf raises, 4x70
  • Exercise 1-
    • Week 3 (Feet Up)- 6x5:160x6
      • *80% of max
      • Use Finish Reps if needed
  • Superset- 4 sets
    • Incline Bench- 8-12
      • 130(8)x4
    • Chin Ups- 10
      • Get all 10 even if you have to use finish reps
  • Superset- 5 sets
    • Pullovers- 8-12, 70(12)x5
    • DB Bench- 8-12, 55(8)x5
  • Squats- 5 sets
    • Wide Squats- 6:185x5
  • Lunge 400 M for time (7:23)
    • Took some steps in between, need to improve
  • Abs- 4 rounds
    • Cable Crunches- 25
    • Weighted Crunches- 25
  • Lunge 400 M
Diet
5am- Preworkout
8am-Amino Acids
1pm- Chicken/ Eggs , Mixed Veggies (Half a bag), Broccoli, and Cashews
6pm- Chicken/Eggs, lettuce, sunflower seeds, caribbean blend veggies
10pm- 1 Banana w/ PB and protein

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