Monday March 17th Day 309
Intro
Chest is still lit up from the workout on friday...back to eating by the books today, I think I hit my caloric goals over the weekend...but not too cleanly, had pizza at my cuz's b-day and snuck in shakes when I could...definitely hit my protein and calorie requirements....but I bet my carbs were low and fats high...not a biggie.
Hit up shoulders and arms today, and hit some prs and just got smoked...good stuff
Nutrition
3696 92 414 315
Training
Shoulders + Arms
Seated BB Press
Bar x 10
95 x 5
135 x 3
155 x 7 I think
145 x 9
145 x 7
Seated Lateral Raise
30's x 6
40's x 11
40's x 9
35's x 10
Cable Rear Delts
50/side x 10
45/side x 9
30/side x 12
1 arm Seated DB Overhead Extension
40 x 8
35 x 10
35 x 8
Rope Pushdowns
80 x 11
80 x 10
80 x 7 DROP 45 x 3 smoked
Decline DB Tricep Roll outs
20 x 8
30 x 7 wow smoked!
25 x 8
20 x 11
Barbell Curls
bar x 10
75 x 6
125 x 11 w/spot
125 x 8
115 x 10
Incline Curls
25's x 12
25's x 10
25's x 10 w/spot
Misc
awesome workout
Intro
Chest is still lit up from the workout on friday...back to eating by the books today, I think I hit my caloric goals over the weekend...but not too cleanly, had pizza at my cuz's b-day and snuck in shakes when I could...definitely hit my protein and calorie requirements....but I bet my carbs were low and fats high...not a biggie.
Hit up shoulders and arms today, and hit some prs and just got smoked...good stuff
Nutrition
3696 92 414 315
Training
Shoulders + Arms
Seated BB Press
Bar x 10
95 x 5
135 x 3
155 x 7 I think
145 x 9
145 x 7
Seated Lateral Raise
30's x 6
40's x 11
40's x 9
35's x 10
Cable Rear Delts
50/side x 10
45/side x 9
30/side x 12
1 arm Seated DB Overhead Extension
40 x 8
35 x 10
35 x 8
Rope Pushdowns
80 x 11
80 x 10
80 x 7 DROP 45 x 3 smoked
Decline DB Tricep Roll outs
20 x 8
30 x 7 wow smoked!
25 x 8
20 x 11
Barbell Curls
bar x 10
75 x 6
125 x 11 w/spot
125 x 8
115 x 10
Incline Curls
25's x 12
25's x 10
25's x 10 w/spot
Misc
awesome workout
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