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
15x 25.00Lbs
Set 3
8x 35.00Lbs
Set 4
8x 45.00Lbs
Set 5
7x 30lbs
7x 30lbs
Dumbbell front raise
Set 1
15x 20.00Lbs
Set 2
12x 25.00Lbs
Set 3
8x 30.00Lbs
Reverse Pec-Deck Flyeset 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.
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
Dumbbell Shrugs
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.