Originally Posted by
gusto77
Strength was in the tank today so Im going to try to make a conscious effort to up my calorie and carb intake a bit. Im looking nice and lean and have lost about 6 or 7 pounds but feeling a bit like a ***** today haha.
Dumbbell press
4 x warm ups
150s x 3 (fail haha)
120s x 11----> 100s x 6----> 80s x 5
100s x 10 x 3
Incline SM press
135 x 10 x 2
185 x 10
225 x 10
275 x 5----> 225 x 5----> 135 x 10
Incline matrix press (stretch, explode, 2 sec squeeze, slow neg)
1 x warm up
2 pps x 8
2 pps + 25 x 7, 6ish
Pec deck
1 x warm up
205 x 15
250 x 12
300 x 8 x 2----> 175 x 12 (last set only)
Machine curls
2 x warm ups
120 x 10
140 x 10
160 x 8
One arm dumbbell preachers/ incline sit ups
1 x warm up
30 x 10/ 20 x 2
40 x 10/ 20
Hammer curl burn out
25s x 28
25 min cardio
Meal 1: 50 gm whey (50 carb)
Meal 2: 8 oz chicken on pita with light sauce
Meal 3: 4 whole eggs with cheese and 2 strips bacon, wheat bagel
Meal 4: 8 oz turkey and 1 cup rice
Meal 5: 50 gm whey (50 carb)