Monday December 13th - Chest
Week 6: Entry 25
The Workout
Warmup: 2 mins jumprope
Barbell Bench Press:
Set 1: 95x15 Set 2: 135x10 Set 3: 215x5 Set 4: 215x5 Set 5:215x5 Set 6: 215x5 Set 7: 215x5
Barbell Decline Press:
Set 1: 95x15 Set 2: 205x5 Set 3: 205x5 Set 4: 205x5 Set 5: 205x5 Set 6: 205x5
Barbell Incline Press:
Set 1: 135x10 Set 2: 185x5 Set 3: 185x5 Set 4: 185x5 Set 5: 185x5 Set 6: 185x5 Set 7: 185x5
Pushups (Wide Grip):
Set 1: BWx15 Set 2: BWx15 Set 3: BWx14 Set 4: BWx13
Cardio: Grappling circuit
[youtube]ezHlByHZwXA[/youtube]
The Supplements
1 Scoop Greens with breakfast
2 OT, 1 Vit C, 1 Fish Oil after breakfast lunch dinner
5 Blue Gene 60 Minutes pre workout
Preworkout: 2 Scoops White Flood w 5 Caps Green Bulge - 3 Scoops Glycergrow
Intra: 2 Scoops PW
Postworkout: 1.5 Scoops XF Lemonade Whey, 5g glutamine
5 Caps Blue Growth will be taken before bed
Comments/Thoughts:
Had a GREAT chest workout, felt amazing at the end, and still had energy to do a full grappling circuit (takes about 25 mins) now i feel like death.
The Nutrition
1st Meal:2 scoops protein, banana, toast, pb
2nd Meal: 2 oz almonds
3rd Meal: 3 chicken tenders, handfull carrots, apple, dried cranberries
4th Meal: Protein bar
5th Meal: Post workout shake
6th Meal: tilapia fillet, brown rice, green salad
Pre Bed: 1.5 scoops whey + spoonful pb + small handful blueberries in sludge form
Daily Eye Candy:
Week 6: Entry 25
The Workout
Warmup: 2 mins jumprope
Barbell Bench Press:
Set 1: 95x15 Set 2: 135x10 Set 3: 215x5 Set 4: 215x5 Set 5:215x5 Set 6: 215x5 Set 7: 215x5
Barbell Decline Press:
Set 1: 95x15 Set 2: 205x5 Set 3: 205x5 Set 4: 205x5 Set 5: 205x5 Set 6: 205x5
Barbell Incline Press:
Set 1: 135x10 Set 2: 185x5 Set 3: 185x5 Set 4: 185x5 Set 5: 185x5 Set 6: 185x5 Set 7: 185x5
Pushups (Wide Grip):
Set 1: BWx15 Set 2: BWx15 Set 3: BWx14 Set 4: BWx13
Cardio: Grappling circuit
[youtube]ezHlByHZwXA[/youtube]
The Supplements
1 Scoop Greens with breakfast
2 OT, 1 Vit C, 1 Fish Oil after breakfast lunch dinner
5 Blue Gene 60 Minutes pre workout
Preworkout: 2 Scoops White Flood w 5 Caps Green Bulge - 3 Scoops Glycergrow
Intra: 2 Scoops PW
Postworkout: 1.5 Scoops XF Lemonade Whey, 5g glutamine
5 Caps Blue Growth will be taken before bed
Comments/Thoughts:
Had a GREAT chest workout, felt amazing at the end, and still had energy to do a full grappling circuit (takes about 25 mins) now i feel like death.
The Nutrition
1st Meal:2 scoops protein, banana, toast, pb
2nd Meal: 2 oz almonds
3rd Meal: 3 chicken tenders, handfull carrots, apple, dried cranberries
4th Meal: Protein bar
5th Meal: Post workout shake
6th Meal: tilapia fillet, brown rice, green salad
Pre Bed: 1.5 scoops whey + spoonful pb + small handful blueberries in sludge form
Daily Eye Candy:
Comment