RCC - WEEK 5 DAY 5
I had the best chest workout I have had in a while this morning. The ab work was really a gut buster too. I tried to do all 4 ab exercises as a giant set but could not pull it off. I, reluctantly, changed it to straight sets but I still got in all the reps.
Nutritionally speaking, I have been able to stick to the plan without a hitch since getting back home. Tonight will be my cheat meal for the week. My wife and I are going out to celebrate our 15th anniversary (the actual anniversary is Wednesday but I have to work so we moved it up a day) and she wanted to go to the new Italian restaurant just down from our house. So tonight the diet gets another challenge – pasta, pasta and more pasta!
Tomorrow will be back and calves then twelve hours at work. Yippee for me!
CHEST/ABS
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Flat Bench DB Press – 3 warm-up set of 20 @ 30, 15 @ 35 and 12 @ 40. 3 working sets of 10 @ 45, 8 @ 55 and 6 @ 65
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Incline BB Press (Smith Machine) – 3 working sets of 10 @ 70, 8 @ 75 and 6 @ 85
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Flat Bench DB Flye – 3 working sets of 10 @ 30, 10 @ 30, 6 @ 40
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Dips – 3 sets of 10/8/5
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Knee Raises – 25/25/20
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Crunch – 25/25/20
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Side Crunch – 20/20/20
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Vacuum – 3 sets of holding for 1 minute
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