8 Whites 2 Yolk 1 Ezekiel muffin
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8 Whites 2 Yolk 1 Ezekiel muffin
6 oz grilled sirloin green beans and mashed potato
Chicken wings and breadsticks my cheat meal for the week
8 Whites 2 Yolk 1 Ezekiel Muffin Oj and Pre Workout Shatter Black Onyx
Post training protein shake
5.75 oz grilled chicken breast 1 cup rice
8 Whites 2 Yolk 1 Ezekiel muffin Oj and pre workout. Trained back and shoulders today. 40 minutes cardio after training and post workout shake.
Turkey Cheddar cheese sandwich on Ezekiel bread
Rtd choc muscle milk
Delts:
4 sets MP
3 sets Arnold press
3 sets front db raises
3 sets bent over flies
3 sets hammer strength press
3 sets reverse pec deck
Nice workout man. It’s so nice now that my shoulder is getting better. Everyone was right it really is about 6 month recovery
8 oz grilled sirloin baked potato and steamed broccoli list power dobthe wife and I went out. Watching season finale of walking dead
8 whites 2 yolk 1 cup oatmeal oj and redline
Rtd choc muscle milk
5.75 oz grilled chicken breast 1 cup rice
6 oz grilled chicken breast 1 cup rice
Quads/calves:
Super set:
3 sets leg press
3 sets nautilus leg extensions
Super set:
3 sets front squats
3 sets hammer strength leg extensions
Standing and seated calf raises
POW shake
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Afternoon Workout
Warmup - Cycling
Set 1: 10 min
Pull Up (Assisted)
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 10 reps
Notes: 110 lb assisted for first 3 sets then moved it to 160 lbs for the final 2 sets.
Leg Extension
Set 1: 200 lb × 5
Set 2: 200 lb × 5
Set 3: 200 lb × 5
Set 4: 200 lb × 5
Set 5: 200 lb × 5
Jump Rope 1
Set 1: 1 min
Set 2: 1 min
Set 3: 1 min
Set 4: 1 min
Set 5: 1 min
Russian Twist
Set 1: 50 reps
Set 2: 50 reps
Set 3: 50 reps
Set 4: 50 reps
Set 5: 50 reps
Notes: with 15lb med ball
Hanging Leg Raise
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 10 reps
‘Twas a good one. Still feeling tightness but just trucked through it. Might try some magnesium again but my body just won’t loosen up
Getting some greens at the store now so I can be more like Bio!
8 whites 2 yolk 2 slices Ezekiel bread oj preworkout shatter. Trained arms 40 minutes cardio right after and done
8 whites 2 yolk 1 cup oatmeal
5.75 oz grilled chicken breast 1 cup rice
6 oz grilled chicken breast 1 cup rice
Bi’s/Tri’s
Bi’s
4 sets bb curls
3 sets incline db curls
3 sets concentration curls
3 sets db hammer curls
Tri’s
Super set
3 sets French press
3 sets rope tricep extensions
3 sets behind head cable extensions
3 sets reverse grip extensions
Great pump. Arms didn’t want to move they were so full of blood. POW shake w/ homemade spaghetti.
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Quest bar
Baked chicken and greens
8 Whites 2 Yolk 1 Ezekiel Muffin Oj and Preworkout. Headed to the gym now
Incline press
Decline free motion cable press
Incline flies
Pec Deck
Cable flies
Db pullovers
Standing cable pull overs
40 minutes cardio and done
Post training shake
8 whites 2 yolk 1 cup oatmeal
5.75 oz grilled chicken breast 1 cup rice
6 oz grilled chicken breast 1 cup rice
Hamstrings/calves:
4 sets bb hip thrusts
4 sets stiff leg deadlifts
4 sets leg curls
Calf stuff
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Quest bar
7 oz grilled tri tip and greens