Day 41

4/28/17
BW- 165.4
23 Days out
Deload week
Training-
  • 5-10 Minutes stretches
  • Calves
    • Calf raises on leg press- 4x10
      • Toes pointed out
  • Squats
    • Front squat- 5x5:135
      • Get loose for DL
  • Exercise 1-
    • DL-5 sets
      • 5 sumo:135
      • 5 conventional:135
      • Fast
  • Superset- 4 sets
    • Cable Front Raises- 12 each arm:7.5
    • 1 Arm seated row- 15 each side:22.5
  • Abs- 4 rounds
    • Cable crunches-12
    • Hanging leg raise-15
  • Rowing intervals- 8 minutes
    • 30 sec fast, 30 sec moderate
Diet-
5am- preworkout
7:30- oatmeal w/ half scoop of protein
1- Grilled chicken, green beans, peanuts
6pm- will update
Before bed- 1 banana w/ one scoop of PB

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