Sorry for this update being posted so late, but last week was pretty crazy as far as my life goes. Had lots of work to get done outside the gym and a bunch of errands to run as well.
I already posted the first days workout and meal plan, so today I’m just gonna do a brief summary of the rest of the week. As you know if you have been following the log, last monday was my first day back to training in almost 3 weeks due to events occurring in my life.
With that being said I was extremely sore all week and for that reason I decided to make it only a 3 day workout week. I wanted to make sure I didn’t over do it and run my body to far into the ground.
I already posted Mondays(chest,Biceps, and Abs ) workout, so here are the other 2.
Tuesday March 23
Workout-Back, Triceps, Shoulders
Chin-ups- 0/10, 0/8
Straight Bar Dead-lifts 45/15, 135/12, 135/12, 135/12, 225/8, 225/10(really took it easy)
Seated Low Cable Rows- 100/15, 140/10, 140/12, 160/6
Standing Upright Cable Rows-100/15, 120/12, 150/12
Reverse-grip Lat Pull-downs- 100/15, 120/12, 150/8
+
Straight arm Pull-downs- 50/10, 50/10, 50/12
2 Arm DB overhead Ext- 60/12, 70/8, 70/8
V-bar Triceps Press-downs- 60/10, 60/8, 60/8
Reverse Grip Press-downs- 80/12, 80/12, 80/10
Standing Front Military Press- 95/9, 95/6, 95/5
DB Shrugs- 70/12, 85/10, 50/15
+
Back Ext-0/12, 0/12, 0/20
Not a bad workout for the first week back, everything definitely felt a lot heavier than usual.
Wed March 24
Workout-Lowerbody
Squats- 135/12, 135/12, 135/12, 225/8, 225/8, 225/8
Front Squats- 135/10, 135/10, 135/8
1-leg leg ext- 50/8, 50/10, 50/10
GHR- 0/15, 0/15
+
Standing Single Leg Leg Curls 40/15, 40/15
Fairly light workout, but didn’t wanna over do it and my legs were definitely sore for a few days after, even from that light work load.
Th, Fri, Sat, and Sunday were used as rest and recovery days
Diet & Supplementation)Tue,Thr, Sat
(6am)Meal 1: 2 scoops ON 100% Whey protein
(8:30am)Meal2 1 medium grapefruit, 4oz spinach, 6oz chicken, 3 whole eggs, 1 cup egg beaters, 12 almonds
(11am)Meal3:8oz chicken, 4oz yams, 1 orange
(12:30)Pre-Workout: 1 pack Cellucor M5,3 tabs Cellucor p6
(4:00pm)Post-Workout: 2 scoops ON 100% Whey , 4 tabs Cellucors R3 Extreme
(5:00pm)Meal 4: 1cup White Rice, 6oz chicken
(7:00pm)Meal 5:6oz chicken, 4oz spinach, 1/4 cup tomato, 1/2 cup cucumbers
(9:30pm)Meal 6:4oz chicken 2 cups broccoli
(1045PM)Meal7: 2 caps Cellucor P6 Extreme,4 caps Cellucors R3 Extreme, 2 scoops ON Casein Protein powder
Diet & Supplementation(Wed, Fri, Sun)
(6am)Meal 1: 2 scoops ON 100% Whey Protein
(8:30am)Meal2 Medium Grapefruit, 4oz spinach, 4oz chicken, 2 whole eggs, 1/2 cup egg beaters, 1 pack kashi oatmeal, 1/4 cup raisins, 24 almonds
(11am)Meal3:8oz lean ground beef, 1/4 cup brown rice, 1 Orange
(12:45)Pre-Workout: 1 pack Cellucor M5 Extreme,3 tabs Cellucor p6
(3:30pm)Post-Workout: 2 scoops ON 100% Whey Protein, 4 caps Cellucors R3 Extreme
(4:30pm)Meal 4: 8oz baked potato, 6oz chicken
(7:00pm)Meal 5:6oz chicken, 4oz spinach, 1/4 cup tomato, 1/2 cup cucumbers
(9:30pm)Meal 6:4oz chicken 1 cup green beans
(11pm)Meal7:, 2 caps Cellucor p6, 4 caps Cellucors R3 Extreme, 2 scoops Casein Protein powder
