Originally Posted by
Trixie
Haha, back at it today. Better diet this past weekend very planned out. Felt great to get to the gym nice and early felt strong. I am on my second no carb day so I am looking forward to having full carbs for my leg days! I am still trying to put a little boost on to my fat and calories for now so I stick with the plan. Still only getting 3 days in at the gym so I am trying to make the most out of them.
Mondays Chest, Shoulders and Back
Spider walks 1 minute 2x
Back extensions 12 reps 3 sets
Bench Press 55 x 17 wide, 17 narrow, 20 regular grip, wrapped thin orange band around each end of the bar and under the bench
Pull Overs 30x24, 35x16, 37.5x16
DB Shrugs 30x16x3
Fly machine Chest 70x12, 75x12, 80x12 SS w/ 25lb db raises x16 in between
Rear delt 55,60,65x12
Slant board side crunches 35x3
Barbell Shoulder raises 20x20x1, 25x16x2 I tried to go up to 30 on the last set but when my good shoulder was tweaking I gave it up
Decline Bench w/ orange band 55x 20 wide, 17 narrow, 20 reg.
HS Decline Shouldert press plated 20lbs+ orange band x 12x3
HS Ab 30x25, 40x25, 50x25
Spider walks 1 min 2x
Machine shoulder raises 20x12x3
Spider walks 1 minute 2x
No Carb 0, Cal 1200 10/6
Flax, glutamine, vitamins,
3 whole eggs
2 scoop Gold Standard whey shake vitamins
Chicken Caesar Salad
Grilled chicken breast
2 scoop ISO 100 Pina Colada flavor w/ 1C Almond Milk
Pro 163g, Carb 13g, Fat 33g, Cal 1278