Day 44

5/1/17

BW- 167.0

20 Days out

Program 4 testing

Training-

• Warm Up
• 15 Pullups
• Bench bar 15
• Exercise- 10 sets, 60 sec rest between sets
• Wide grip bench-10:125x6,(7/2),(7x2)(6),(5)
• Superset- 5 sets
• Incline DB Fly's- 10:20x5
• Super deep stretch, 3 sec at the bottom
• DB Pullover- 12:45,50
• Super deep stretch
• Superset- 4 sets
• 1 Arm DB Row- 8 each arm:50x4
• Cable Crossover- 8:17.5,22.5x3
• Front squat-
• Bar(5),135(4),155(2),175(1),185(1),205(1)
• HIIT- 5 rounds AFAP
• Box Jumps- 10
• Burpees- 10
• Abs- 4 rounds
• Toes 2 Bar- 15
• Weighted Crunches (feet out)- 25

Review-

No cheats this week, going straight through. Hoping to get back down to 162-163 by the end of this week. Excited to be back to a normal lifting schedule rather than the deload week.

Eating will be kinda difficult Monday-Wednesday due to it being finals week and I don’t have a microwave. Once I get home I feel like my eating will be much better than it was anyways.

Diet-

5am- 2 fat burner, pre workout

7am- Amino Acids

12pm- Salad (Chicken, lettuce, Green/Red peppers, cabbage, almonds, broccoli)

6pm- 3 chicken breasts, salad (chicken,lettuce,cabbage,green/red peppers, walnuts)

9pm- 1 banana w/PB and protein