Ok, today I did shoulders, biceps and triceps..
17.5 lb dumbbells each hand shoulder press 4 sets of 12-10 reps
supersetted with 90 degree bent over lateral raise w/ 10lb dumbells in each hand 4 sets of 10-8
front dumbbell raise w/ 10lb weights each hand, 4 sets of 12
supersetted w/ one arm shoulder press w/ that same 10lb weight until fatigued.
cable upright rows w/ 40lbs, 3 sets of 12-10 reps
supersetted with cable side lateral raise w/ 10lb. weights until fatigued.
cable curls w/ 40lbs 3 sets of 12
supersetted w/ 12.5 lb dumbell curls 3 sets until fatigued
dual high cable curls w/ 20lb weights 3 sets of 10
cable pull downs 40lbs. 3 sets of 12
supersetted w/ reverse cable curls behind the head 10lbs. 3 sets until fatigued
dumbell kickbacks on the bench w/ 10lb. dumbbells 3 sets of 12
35 min cardio on treadmill @ 5 incline, speed 3.5
meal 1 - Protein shake consisting of 1/2 banana, 1 cup water, 1 cup almond milk -plain, 1 tablespoon stevia, 10g. almond butter, 28g. hemp protein
meal 2 - after workout -
Same shake as above, w/ 1/2 cup of oats w/ water
meal 3 - 1/2 cup of sugar snap peas raw w/ 1 veggie burger patty, few sliced baked potatoes - seasoned and salted
meal 4 - big green salad w/ an orange in it, 1/4 cup pumpkin seeds, 1 tablespoon udo's oil, 1 tablespoon low fat organic salad dressing
HAVING A HARD TIME SQUEEZING IN MORE MEALS BEFORE BEDTIME..
two entries made! Ok, I can stick with this!!
Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.
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