Day 4 of 84
Welcome to day 4!!
First off today was my daughter Jessica’s 22nd birthday! We went to lunch together and had some sushi! yummy!!!
Today was abs, biceps & cardio.
All sets are after warm ups.
crunches 3 sets of 15 reps
Biceps Incline Dumbbell curls 3 sets of 8 to 12 reps
Straight barbell curls 3 sets of 8 to 10 reps
Hammer curl machine 3 sets of 8 to 10 reps
Hammer selecterized machine 2 sets of 10 to 15 reps
If you don’t have these machines don’t worry about it, I change exercises all the time so my mind and my muscles stay stimulated. The important thing is consistency!!!
I did 15 minutes on the treadmill with the incline all the way up and 20 minutes on the gauntlet. The reason I used the treadmill is becuase all the gauntlets were being used. If something is being used, do something else!
As far as my diet goes, I get at least 250 grams of protein a day, I eat as many green leafy vegetables as I want and I will have one or two pieces of fruit. As I get leaner I will add a small yam to my post work out meal.
Have a wonderful and blessed day!
John
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