Weight training, Diet, Nutrition and Supplements AUG 5, 2009

WEIGHT TRAINING, NUTRITION AND SUPPLEMENT DIARY

Hey all. Hope your workouts have been great
Today's breakfast was at 9 am

4 egg whites scrambled
4 strips of turkey bacon
1 slice of double protein wheat bread
1 cup of orange juice.
1 banana

Supplements taken with my meal
1 ultra mege green multi(gnc)
1 vitaktic multi(muscletech)

Pre-workout
5 Myo shock hsp(muscletech)

Today's workout routine

Delts and biceps

Seated barbell military press

I did 3 warm up set
1 45lbs x 20 reps
2 65lbs x 20 reps
3 95lbs x 15 reps
Now I start my 4 heavy sets
1 135 x 15
2 155 x 12
3 175 x 10
4 195 x 6

Seated Dumbbell Lateral Raise

Set 1

15x 20.00Lbs

Set 2
15x 25.00Lbs

Set 3

8x 35.00Lbs

Set 4

8x 45.00Lbs

Set 5
7x 30lbs

Dumbbell front raise
Set 1

15x 20.00Lbs

Set 2

12x 25.00Lbs

Set 3

8x 30.00Lbs

Reverse Pec-Deck Flye

Set 1

15x 50.00Lbs

Set 2

15x 65.00Lbs

Set 3

12x 85.00Lbs

Set 4

10x 110.00Lbs

Dumbbell Shrugs

set 1
50lbs x 20 reps
set2
75lbs x 15 reps
set3
100lbs x 12 reps

Biceps

Seated bicep machine preacher
set 1
20lbs x 20 reps
set 2
30lbs x 15 reps
set 3
50lbs x 12
set4
70lbs x 10
set5
80lbs x 6

Alternating Bicep curl
set 1
25lbs x 15 reps
set2
30lbs x 12
set 3
40lbs x 8
set 4
45lbs x 6

Done for today.
After the gym I have my Muscle milk protein shake.

1 hour after my shake I have a tilapia filet and some yellow rice. 1 banana and supplement with
2 BCAA.

Dinner.
2 chicken breast in a wrap with lettuce, tomato, pickles with some Russian dressing.
Half a protein brownie.

And that is my Weight training, diet and supplement diary for Aug 5, 2009

Happy birthday Uncle Alex.