Easy deload week. Felt good and strong.


AM

40 min fasting cardio


PM

10 min treadmill warm up


Rotator/ delt/ trap warm ups


HS decline press

3 x warm ups

2 pps x 15

2 pps + 25s x 12

3 pps x 10


Dumbbell press

1 x warm up

105s x 10

120s x 10

120s x 10


Pec deck/ Machine laterals

1 x warm up

160 x 15/ 110 x 15

190 x 15/ 120 x 15

220 x 15/ 120 x 15


Seated dumbbell curls

1 x warm up

25s x 15

30s x 15

35s x 15


Hammer curls

40s x 15

50s x 12

60s x 10



Incline leg raises/ incline sit ups

3 x 15/ 15



Meal 1: mass cakes

Meal 2: 16 oz ground turkey with low carb BBQ sauce, 1 tbs coconut oil

Meal 3: 100 gm whey with 2 tbs peanut butter

Meal 4: 16 oz ground turkey with 2 cups white rice and low carb BBQ sauce

NO Xplode

2 scoops Intra MD

Meal 5: 16 oz ground turkey with 2 cups white rice and low carb BBQ sauce, 1 tbs coconut oil

Meal 6: 10 whole eggs with cheese