703DPG’s BodyBlog

Felt strong after a slower morning start this morning. Hammered out the following

Asst Band Pullups BWx10×3

Cable Row 100×15/120×15/150×12/180×10

T Bar Row Machine 1 plate x15/2 plates x10/2 and 25 plates x10/3 plates x10×2

Hammer Strength Upper Back Row 2 plates each side x 10×3

Hammer Strength Iso Lat Row 2 plates each side x10×3

Elliptical this AM 20 minutes

Walked 20 minutes afternoon

Diet is fianlized btw….

for now hahaha….

M1

2 scoops whey

1tbls PB

M2

2 cups chicken breast

1/4 almonds

M3

2 scoops whey

1 tbls PB

M4

8oz salmon

1 cup green beans

M5

2 scoops whey

1 tbls PB

M6

6 whole eggs

6 egg whites

Goddamn! My legs are still sore from Mondays workout.

Quad/Calf Day:

Squats 135×15/185×15/225×5/275×5/315×5/375×3x3

Hack Squats 2 plates each side x12/3 plates x10×2

Leg Ext 150×20/200×15x4

Seated Calf Raises 3 plates x15×3

Chest day I had to rush but then again I just get a qucik pump since my chest is already too big (50-52")

20 minutes of walking

Chest/some Bi’s:

Hammer Strength BP 1 plate x15/2 plates x12/2 and a 25 x12×2

DB Flys 20×15/25×15/30×15x2

Hammer Strength Incline BP 1 plate x15/2 plates x12/2 and a 25 x12×2

DB Concentration Curls 25×15x4

20 minutes of walking

10 decline crunches x 5

20 machine leg lifts x 3

Well it was a great first week of dieting. Had a Five Guys double ,bacon cheeseburger and fries yesterday for my cheat meal. Goddamn that was good! Switching a few things up this week since I started at 235 18.5% 191.6 lbs of LMM, I am now 227 16.3% body fat and 190.3lbs of LMM. I lost 1 pound of muscle. Not good! So I am going to eat more protein this week and see how that goes. I did lose just over 5 lbs of fat though which is GREAT!

My workout routine I am going to back to one body part a week mroe or less.

Monday: Legs (quads)

Tuesday: Chest and light Bis

Wednesday: Back and light Tris

Thursday: Shoulders

Friday: Hams (Deadlifts)

Saturday: Arms

We’ll see hwo this worksout for me. Should be good to go. I will be switching from whey to whey isolate after this week to eliminate even more carbs. Cardio will stay at 20 minutes ED except Sunday until I plateau.

Had a good morning workout with legs. Had my girlfriend on my mind entire workout because she was in surgery but things went well and the next day I was sore. Had some vodka and soda water for new years but diet was on point….

 Smith Squats 135×15,155×15,185×12,205×12,225×12

SL Leg Press 1 plate each sidex12,2 each side x12×2

Leg Ext machine maxedx15×3

Leg Curls 100×15x3

Weighted abs x 15×4

Taking the 1st off to rest and take care of the girl and hit it hard after I train people with Heavy back day. for day 5.

Oh yeah already got