July 20th workout and eating…
My workout:
Back and biceps
wide grip and narrow grip pullups - wide 18, narrow 12, wide 10, narrow 10, wide 10, narrow 10
pulldowns - 165 lbs for 3 sets of 10
one handed dumbell rows - 3 sets of 10 with 100 lbs
cable rows - 3 sets of 12 with 165lbs
Back took everything out of me and biceps suffered. I am not used to doing biceps after back.
barbell curls - 3 sets of 10 with 100 lbs (usually do 110-120)
inclined curls - 3 sets of 10 with 40lb dumbells (used to do 45)
concentration curls (Arnold style) - 3 sets of 10 with 40 lbs
Eating:
Meal 1 - 1 egg, 5 egg whites, oatmeal and raisins, water, coffee, multi vitamin, omega 3 capsule
3 grams of creatine just before workout
Meal 2 - (postworkout) - protien shake (banana, 32 grams of whey protien, 7 frozen strawberries, 3 grams of creatine, skim milk)
Meal 3 - salmon (in teryaki sauce), brown rice, red pepper, carrots
Meal 4 - protien shake (same as above)
Meal 5 - lasagna (1% cottage cheese, whole wheat noodles, extra lean ground beef, spagettii sauce, partly skim mozza (half normal anount))
Meal 6 - cottage cheese, no fat, no sugar yogurt and blueberries
Worked hard today and had to have a 10 minute power nap. Successful day.
