July 22nd workout and eating
Workout:
Shoulders, traps and abs
Military press on the Smith machine (haven’t done shoulders first in awhile, loved the feeling of strength) - 2 warm ups the 135 for 12, 155 for 10, 165 for 9, 165 for 6 drop to 155 for 7 more then drop again to 135 for 6 more. Good pump.
Wide grip upright rows - 10 at 110, 10 at 120, 10 at 130 - pain in bicep forarm insertion 8 out of 10 (stupid injury has been with me for almost a year)
arnold presses - 10 at 50, 9 at 50, 8 at 50
rear laterals - 40lbs for 12 (then daughters poopy pants incident) then 12 then 12
Smith machine front shrugs - 255 for 3 sets of 10 last set I did 10 more shrugs with no weight
Smith machine rear shrugs - 225 for 3 sets of 10 last set I did 10 more shrugs with no weight
Abs - V-ups 3 sets of 20, inclined crunches 3 sets of 20, side crunches 2 sets of 20
Eating
Meal 1 - Protien pancakes (see old post for recipe)
Meal 2 - protien shake (banana, 7 frozen strawberries, 1?3 of a cup of oatmeal, skim milk and 20 grams of whey)
Meal 3 - 1 chicken breast, sweet potato, brocolli
3 grams of cratine prior to workout
Meal 4 - (postworkout) - 591 ml of gatorade, 3 g of creatine and 32 grams of whey protien
Meal 5 - cottage cheese, fat free sugar free yogurt, blueberries
Meal 6 - Skewers - chicken breast, multicolored peppers and mushrooms skewered, add a bit of oil and montreal chicken spice
Meal 7 - cottage cheese, fat free sugar free yogurt, blueberries
Another great day.
