My daily nutrition, weight training and supplement Diary.

My daily nutrition, weight training and supplement Diary.
Today is July 29 2009

My daily Nutrition(Breakfast)
The morning breakfast (8am) started out with 3 egg whites and 1 whole egg, one ounce of ham chopped into the egg and two slices of white American cheese. Season to you liking.(Try to keep the salt to a minimum) In addition to my breakfast I had one cup of coffee with a sugar substitute.
Approximately 40 minutes after breakfast I had half a protein brownie.

My daily supplement with breakfast are 2 multivitamins. GNC brand mega green multivitamin.

11:30 I made a turkey burger which I would have put on Wheat bread but I did not have any so I used a small roll and I gutted out the inside. With lettuce and pickles.

Today's lunch(around 2pm pre workout lunch) will consist of 8 oz of grilled chicken and two salad size spoon fulls of rice. I like white rice and can't stand brown rice. You can eat either one.

My Pre work out supplement is MYO SHOCK HSP(MUSCLETECH) gives me a nice boost to pull through a hard workout. I also take BCAA(Branch chain amino acids great for recovery)

My weight training session.

CHEST
5 min on the stationary bike for a little warm up
2 sets of dips
1st set 15 reps
2nd set 12 reps
I do these to warm up my chest and tris...warming up is very important so no injurys happen.
ok here is MY routine

Incline bench press
2 warm up sets
1st set 95lbs x 15 reps
2nd set 135lbs x 15 reps
Now I start my 4 sets
Set 1
15 x 185.00Lbs
Set 2
10 x 225.00Lbs
Set 3
8 x 245.00Lbs
Set 4
4 x 295.00Lbs
after my last set I grab 2 50lbs dumbells and do as many reps as I can(get a great pump)
Moving on to Flat bench press

Barbell Bench Press
Set 1
15 x 145.00Lbs
Set 2
9 x 245.00Lbs
Set 3
6 x 295.00Lbs
Set 4
12 x 135.00Lbs(drop set to get a great pump

next
Barbell Decline Bench Press
Set 1
15 x 145.00Lbs
Set 2
8 x 245.00Lbs
Set 3
6 x 245.00Lbs

next
Machine Pec Dec
Set 1
12 x 85.00Lbs
Set 2
10 x 115.00Lbs
Set 3
8 x 130.00Lbs
By this last set I can barely do the last rep.

We are done. That is my chest workout for today
After the gym I have a muscle milk protien drink to replenish the nutrients and help my muscles heal up.

Tonight I am having a salad with some tuna fish. I will have some fruits and that will be it for today.

And that is My daily nutrition, weight training and supplement Diary.

Hope you all have a great workout.