Legs:
4 sets hammer strength leg extensions
3 sets each hack squats and squats
3 sets each stiff leg deadlifts and leg curls
5 sets seated calf raises
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Legs:
4 sets hammer strength leg extensions
3 sets each hack squats and squats
3 sets each stiff leg deadlifts and leg curls
5 sets seated calf raises
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Trained back today
Seated hammer strength pull downs heavy 6 x 15
Close grip pull downs same
Seated rows 5x12
Lawnmower pulls 5x12
Lower back extensions
Bent over rows
40 minutes cardio and done
8 Whites 2 Yolk 2 Slices Dave's Killer bread and Redline
8 whites 2 yolk 1 cup oatmeal
5.75 oz grilled chicken breast 1 cup rice
5.5 oz grilled chicken breast 1 cup rice
8 Whites 2 Yolk 2 Slices Dave's Killer Bread and Redline
Trained Shoulder last night
Seated press
Side lat Raise Superset Hammer strength side Lat raise
Front lat raises with pause reps
Shrugs
Reverse peck deck
40 minutes cardio and done
8 whites 2 yolk 1 cup oatmeal
5.75 oz grilled chicken breast 1 cup rice
Fasted this morning because I had a plate of chicken parm last night :)
Chest:
4 sets decline bench
3 sets incline bench, last set drop
3 sets hammer strength incline bench super set w/ machine presses
3 sets flat bench cable flies super set w/ peck deck
POW shake
Now 6oz grilled chicken w/broccoli
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5.75 oz grilled chicken breast 1 cup rice
8 Whites 2 Yolk 2 Slices Dave's Killer bread and Redline
8 whites 2 yolk 1 cup oatmeal
5oz grilled chicken, half cup rice
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5.75 oz grilled chicken breast 1 cup rice
6 Oz Grilled chicken breast 1 cup rice
Earlier: 5 oz grilled chicken and half cup rice.
Shoulders:
3 sets seated db lateral raises
3 sets front db raises, neutral grip
3 sets one arm upright rows super set w/ reverse pec deck
3 sets military press
3 sets bb shrugs super set w/ hammer strength shrugs
POW shake
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8 Whites 2 yolk 2 Slices Dave's Killer bread and redline
Trained arms last night
Seated hammer strength preacher curls
Cable tri push downs
ISO curls
Skull crushers
B.B. curls
Behind the neck press ups
Db curls
Db iso standing single are press ups with a squeeze at the top
40 minutes cardio and done
8 whites 2 yolk 1 cup oatmeal
5.75 oz grilled chicken breast 1 cup rice
6 oz grilled sirloin mashed potato and steamed broccoli
After dinner last night went and saw Den of Thieves with my wife. Great movie. On the road today for my daughters soccer
8 whites 2 yolk 2 slices Dave’s killer bread oj and redline
8 Whites 2 Yolk 2 Slices Dave's Killer Bread and preworkout Shatter Black ONX
5.93 oz grilled chicken breast 1 cup rice
Getting ready for Super Bowl. Chest meal! Got a growler of boneyard and picking u pizza with cheese sticks right now.
8 Whites 2 Yolk 2 Slices Dave's Killer Bread and OJ
Rtd choc muscle milk
5.75 oz grilled chicken breast 1 cup rice
6 oz grilled chicken breast 1 cup rice
Was out of town all weekend. Had to work bi’s/Tri’s on Saturday.
Trained legs today:
3 sets hammer strength leg extensions
4 sets hack squats
3 sets squats
3 sets leg curls, final set drop 3x
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8 Whites 2 Yolk 2 Slices Dave's Killer Bread and Oj
Wide grip pull downs
Close grip pull doowns
Seated rows wide grio
Seated rows close grip
Bent over rows
Lower back extensions
Finished off with lawnmower pulls
8 whites 2 yolk 1 cup oatmeal
5.76 oz grilled chicken breast 1 cup rice
6 oz grilled chicken breast 1 cup rice
Good shoulder session last night
Seated press
Side lat raises
Hammer strength side lat raises
Front lat raises
Upright rows
Shrugs
40 minutes cardio
Breakfast 8 whites 2 yolk 2 slices Dave’s killer bread toasted