Today’s workout: Chest, Triceps and ABS
Chest
Flat Barbell Bench Press 135/12, 225/12, 245/8, 255/6
Incline DB Bench Press 100/8, 100/7
Seated Machine Bench Press 80/15, 100/15, 120/6, 120/5
+
Incline Push-ups 0/20, 0/20, 0/15, 0/15
DB Pullovers 95/8, 95/7, 95/6
Cable Crossovers 40/15, 50/10, 70/6
Triceps
Weighted Dips 45/6, 45/5, 45/5
+
1-Arm Overhead DB Triceps Ext. 25/12, 25/7, 25/8
Seated Machine triceps press-downs 25/20, 25/18, 25/18
+
Overhead Low pulley rope ext. 80/7, 80/5, 80/6
ABS
Hanging Leg Raises(straight Legs) 0/12, 0/15, 0/12
+
Bench Leg raises 20/20, 12/30, 12/35
+
Weighted Rope Crunches 100/20, 120/20,150/25
Other than my back still feeling a little tight it was a great workout, chest and arms stayed very pumped and full for the entire workout. Strength is starting to increase a bit.
Diet & Supplementation
Meal 1: 1 scoop Cellucor Nitro-sport protein
Meal2 1 medium grapefruit, 4oz spinach, 4oz chicken, 2 whole eggs, 1/2 cup egg beaters, 1 pack kashi oatmeal, 1/4 cup raisins, 24 almonds
Meal3:8oz lean ground beef, 1/4 cup brown rice, 1 medium Apple
Pre-Workout: 1 pack Cellucor M5,3 tabs Cellucor p6
Post-Workout: 1 scoop Cellucor Nitro-Sport Protein, 4 tabs Cellucor R3 Extreme
Meal 4: 8oz baked potato, 6oz chicken
Meal 5:6oz chicken, 4oz spinach, 1/4 cup tomato, 1/2 cup cucumbers
Meal 6:4oz chicken 1 cup green beans
Meal7:4 caps Cellucor R3, 2 caps Cellucor p6, 2 scoops Casein Protein powder
