Day 53

5/10/17
BW- 163.2
11 Days out

Training-
  • Warm Up-
    • 30 Band Pull apart
    • 30 Band Tricep Ext
  • Exercise- 6 sets
    • Shoulder press-3x5(75,85,85), 3x3(95,100:2,100:2)
  • Superset- 5 sets
    • Dips- 12
    • Lying side Raises- 12 each arm:15x5
  • Triset- 5 sets
    • Behind the neck press-8:45,65
    • Front Raises- 8:15x5
    • Upright Rows-8:45,65
  • HIIT- 5 rounds
    • Box toe taps- 30 sec
    • Mountain Climbers- 30 sec
    • BW Squats- 20
  • Abs- 4 rounds
    • Hanging Side Raises- 20
    • Wood Choppers- 20 each side
Diet- (Refeed Day)
8am- 3 fat burners, 3 eggs, 2 pieces of ezekiel bread w/ PB, carbmaster yogurt
1pm- ground Turkey (8 oz), green beans, almonds, lettuce, 3 fat burners
6pm- same as lunch
7pm- pre workout
8:30- amino acids
Before bed- Strawberries with Peanut Butter and Half scoop of chocolate whey protein

Comments

Post a Comment

Popular posts from this blog

Day 61

5/18/17 BW- 160.6 3 Days out Training Warm Up- 15 Pull ups 15 push ups Exercise- 5 sets Pause Bench- 3:115,125(plus chains)x4 Exercise- 6 sets Heavy DB Incline- 6:60x3 Superset- 4 rounds Incline Fly's- 15:25x4 3 sec negative Incline DB Curls- 10:25x4 Hammer grip Triset- 6 rounds Chin Ups- 8 DB Pullovers- 8:80x6 Lunge 10 Minutes: weighted jacket Abs- 4 rounds Ab Rollout- 15 Back extension-10 Lying Leg Raises-15 Review- Intensity of my workouts are starting to come down a little bit in order for my body to recover and fill out some. Still no lunges today. Body Weight is up this morning but last night I ate a lot of peanuts so it was to be expected. I’m not too worried of my weight now, as much as making sure that I look as tight as I can. Will probably stay away from carbs again today. Dinner will be tricky however because I won’t be home to eat. Diet- 8am- 2 fat burners, 525 mg of dand...
Read more