Building a Better Jay

Today was a legs day followed by an easy cardio day.  (Note: I rethought that leg/HIIT thing and did back/HIIT yesterday instead.  I think I made the right decision.)

Workout today:

• front squats: 1×20x40, 1×10x130, 1×8x150, 4×8x160 superset with
• squat thrusts: 4×10xbw
• Lunges: 1×10xbw, 4×8x80
• SLDL: 3×10x60 superset with
• leg curls: 3×10x35
• calf raises: 4×10x90

Nutrition today:

• meal 1: whey / apple
• meal 2: whey & dextrose / skim milk
• meal 3: ff yogurt / green tea
• meal 4: lean beef with mixed veg / oats / apple / flax
• meal 5: lean beef marinara with a 1/2 portion of whole wheat pasta & veg
• meal 6: whey / fish oil caps

Comments:  I can’t wait to see how the diet is bringing down the fat.  I’m not even allowing myself glances in the mirror until next week, but I expect to see some dropping of the scale numbers.  Heck, I’m eating 1800 calories!
 

On the agenda for today: shoulders.  Felt really good about it, too.  I’m just hoping I can cut down to <10% bf quick.

db military press: 1×10x30, 5×10x40, 1×8x40 (near failure - of the joint rather than the muscle)
machine military press: 1×10x100, 2×10x140 - drop sets to 6×100
eccentric, concentric rotations (cable): 2×10x20, 2×10x25
front laterals: 3×10x25 superset with
side laterals: 3×10x25

I also got in 45mins cardio this afternoon - slow & easy.  Tomorrow is legs & some HIIT.  That should be interesting (and painful).

Nutrition today:

• meal 1:whey
• meal 2: whey & dextrose / skim milk
• meal 3: ff yogurt / green tea
• meal 4: chicken / oats / apple / flaxseed
• meal 5: beef / whole grain roll (small) / spinach, carrots, onion (you get the idea) / balsamic
• meal 6: 2 eggs / 2 egg whites

total cals: ~1800, total protein: ~165g