Day 31

4/18/17

BW- 167.4

33 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, 65x4
• *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, 15x2,20x2
• Standing Side raises- 8,30x1,35x3
• Heavy
• Cock your wrist in
• Superset- 5 sets
• One arm cross cable Lat raises-12 each arm: 12.5x3,17.5x2
• Tricep Ext w/ rope-15: 42.5
• Pull apart at bottom
• Exercise- 4 sets
• Barbell shrugs- 20, 20, 15, 10:135, 145, 155, 165
• 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-15:17.5x3
• Cable kickbacks-15 each arm:12.5x3
• HIIT testing- 4 rounds
• Box Toe Taps- 30 sec
• Mountain Climbers- 30 sec
• Abs-4 rounds
• Woodchoppers-15 each side
• Hanging Oblique raises-20
• Lunge 400

Diet-

5am- Pre workout

7am- Amino Acids
9am- Small bowl of oatmeal w/ cinnamon

12pm- Chicken/Eggs, Broccoli, Mixed Veggies, Cashews

6pm- Chicken, Carrots, Salad (Lettuce, egg, sunflower seeds)

10pm- 1 banana w/ PB and protein