Wide grip Pull ups 5x12
Bent over Rows 5x12
Lawnmower Pulls 5x20
Close grip pull ups to failure 5 sets
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Wide grip Pull ups 5x12
Bent over Rows 5x12
Lawnmower Pulls 5x20
Close grip pull ups to failure 5 sets
6 oz ground turkey one cup white rice
Still crushing it I see, never a doubt here!
Good Morning!!
8 Whites 2 yolk 1 Ezekiel Muffin and 16oz Glass Oj
Trained Arms Today
incline seated Db curls 5x12
Skull Crushers 5x20
Preacher curls 5x10
Behind the neck Tri extensions
Hammer DB curls 5x10
Tri Kick backs 5x12
Done
Meal 3
6 oz ground Turkey 1 Cup Rice
Turkey Sandwich on Whole Wheat
Sugar free ice cream. Yum
Meal one 8 whites 2 yolk Ezekiel muffin and oj.
Training 1 hour later
Incline DB press 5x12
Flat DB press 5x10
Incline flys 5x12-15
Flat flys 5x10
Pullovers 5x20
Meal two 6 oz grill sirloin 200 grams sweet potato
Got yo hungry to wait for meal three do I had a protein shake to get by
Grilled chicken sandwich on whole wheat
Now i have to figure out dinner and afternoon training :)
Grilled chicken and white rice
Meal 1
8 Whites 2 Yolk 1 Ezekiel Muffin and Oj
Meal 2 Post Training
1 Cup Vanilla Greek Yogurt 1/2 cup granola and Protein Shake
6 Oz grilled sirloin 200 grams sweet potato
Cheat meal for dinner tonight.
Lasagna with garlic bread
Quest bar s’mores
Meal 1 Post training 8 Whites 2 yolk 1 Ezekiel muffin and Oj
Trained both Bi's and Tri's today
Seated incline DB curls 5x12
Skull crushers 5x15
Preacher Curls 5x10
Behind the neck DB press 5x12
Hammer Curls 5x10
Incline DB Tri extensions 5x10
Post training Protein shake Greek yogurt and 1 cup granola
6 oz grilled chicken breast on Whole Wheat
Time to go train legs!!
6 oz grilled sirloin mashed potato
Trained shoulders this afternoon
Seated dB press 5x20
Side lateral raises 5x10
Front lateral raises 5x10
Shrugs 5x12
Incline reverse flys 5x15
Done
Db flat press 5x12
Incline dB press 5x12
Incline dB flys 5x12
Flat dB flys 5x12
Pullovers 5x20
Done
8 whites 2 yolk 1 cup oatmeal 16 oz glass orange juice 1 hour before training
Trained chest
Db press 5x12-15
Flies 5x12
Incline flies 5x10
Cable crossovers 5x10
Meal 2 6 oz ground turkey 1 cup rice
Meal 3 6 oz grilled chicken on whole wheat
Meal 4 6 oz grilled chicken salad with Avocado
Meal 5 same as 4
You haven’t worked out in 2 months!?! Wanker!
It’s a good thing. Volume picked up and I had to hire about 25 more staff members. I know it’s been hard on lots of others so I don’t want to come off as bragging. I feel for all the people that covid has ruined there careers and damaged there business. I just happened to be in the right business
8 whites 2 yolk 1 cup oatmeal 1 hour ore workout.
Trained arms
Standing DB curls 5x12
Incline BB skull crushers 5x15
Iso preacher curls 5x12
Seated behind the neck press 5x20
Hammer curls 5x12
Incline DB single arm press ups 5x12
Done
I called out of the blue thinking no way would I get in today but wow I am getting a hair cut today
6 oz grilled chicken 1 cup rice
Chicken and salad time for the last two episodes of the last dance
Meal 1
8 whites 2 yolk 1 cup oatmeal
Meal 2
Grilled chicken on whole wheat
Meal 3
6 oz grilled chicken 1 cup rice
Meal 4
6 oz grilled chicken 200 grams sweet potato
6 oz rotisserie chicken broccoli greens and avocado
Trained shoulders
Seated DB press 5x12
Side lateral raises 5x12
Front lateral raises 5x12
Upright rows 5x12
Db shrugs 5x20
My man crushing it as always!
8 whites 2 yolk 1 cup oatmeal
Meal 2
Grilled chicken breast 200 grams sweet potato
Meal 3
6 oz grilled chicken breast 1 cup rice
Meal 4
6 oz grilled chicken breast 200 grams sweet potato
Your the man Bio......I take my hat off to you.
I need to start reading this thread to try to get my diet back in order.
Well done my friend.
6 oz grilled chicken breast greens broccoli and avocado
Trained back
Lat pulls 5x12
Bent over rows 5x10
Close grip pull downs 5x8
Reverse peck deck 5x20
Lawn mower pulls 5x10