Yesterday’s Workout: Upper Body
Dumbbell Press: 70 X 8 X 3 + 2 Drop Sets
Flyes: 40 X 8 X 3 + 2 Drop Sets
Bench Push-ups: 3 X to failure (Use two parallel benches, dip shoulders below top of benches)
Arnold Press: 35 X 8 X 3 + 2 Drop Sets
Dumbbell Lateral Raise: 20 X 8 X 3 + 2 Drop Sets
Shrugs: 65 X 10 X 3 + 2 Drop Sets
Lat Pull-down: 140 X 8 X 3 + 2 Drop Sets
Seated Row: 100 X 10 X 3 + 2 Drop Sets
Wide Grip Pull-ups: 3 X to Failure
Skull Crushers: 80 x 8 X 3 + Dog Crapp
Bar Dips: 10 X 3
Preacher Curls: 50 X 8 X 3 + Dog Crapp
Hammer Curls: 35 X 10 X 3 + 2 Drop Sets
Yeehaw!! My diet is finally dialed in! I gained 2 pounds of muscle over the last week and a half. The secret? My super shake twice a day.
Erik’s Super Shake
12 oz 1% fat milk
2 Scoops Pro Performance Whey w/BCAA’s
1 tbsp Natural Peanut Butter
1 banana
4 ice cubes
Blend until rich and creamy. I drink this twice a day. The second one is a post workout shake so it gets a 5 mg Scoop of Creatine in addition to the other ingredients. It tastes delicious. It tastes like I’m being bad!
I’m probably not going to post any update photos for about another month. I want each time I post photos on here to be a dramatic change or huge gain of obvious muscle growth. I don’t like it when people post a constant barrage of update photos and the change is so subtle as to be barely perceptible. In other words, if you still look like the previous photo, I’m good with that, otherwise it just comes across as self absorbed and egoic. Yuck! Let your progress show progress! I don’t need to see you in 6 different pairs of jeans with no shirt or the latest 7 bikini fashions. It’s old. I wanna see obvious from Twig to Big photos, Flab to fab photos and Old Age to Muscular Rage photos. 3 pounds of fat loss with no muscle tone does not translate to photography well. In this instance, write about how you feel. I’ll take your word for it and give a geniune pat on the back. But if you dump 25 lbs of fat and add 30 lbs of muscle, I wanna see it!
Live Full,
-E
