9:00 - Went for a morning jog, about 20min.
9:45 - Breakfast: 2 100% whole wheat toasts, 1 apple, and turkey ham egg omelette.
12:40 - Snack: 1 protein shake (1 scoop + water), 1 apple, a few sips from 30g protein naked juice.
2:30 - Pre-workout: granola bar.
3:00 - Went to workout, but wasn't really a workout. Fooled around with friends a bit. Kinda proud that I was still able to max 315lb on bench press. Tried to do 405lb on assisted incline bench press... but miserably failed haha.
3:50 - Lunch: 1 chicken Leg, and a bowl of salad.
4:40 - Felt like eating half of a chicken sandwich (avocado, 100% whole wheat bread, lettuce, tapatio).
5:10 - Finished the rest of the sandwich.
7:00 - Went to go do some actual workouts. Worked on Shoulders and Biceps.
Shoulders/Biceps Workout
1. This is kind of hard to explain... did supersets. 3 rounds of 3 workouts: 4 sets of Shoulder Press, 4 sets of Front Barbell Raises, and 4 sets of Bent Over Reverse Flys. Rest 10 sec each set, 1 min between each workout, and 1 min between each round. The reps should decrease with each set, so 12, 10, 8, 6.
2. Over the Head Cable Bicep Curls - 5x10 with 50lb.
3. Hammer Curls superset - 3x8 on each arm with 25lb and no rest.
4. Regular Curls superset - 3x8 on each arm with 25lb and no rest.
I was so tired from working out earlier, so I couldn't do as much as I did last time.
8:50 - Post-workout Meal: 1 turkey ham egg burrito, 1 protein shake (1 scoop + milk).
11:10 - Went for a night jog, about 20 min.
11:45 - Post-jog Snack: 1 Casein shake (1 scoop + water)
That's about it for today... I weighed 185lb in the morning. Dropping 3 lb in 1 day isn't good, but I'm guessing it's all water weight. I'm not too worried about it. My knee pain went away. I guess it was from doing squats? But my shoulder feels a bit weird and its probably due to maxing out today. I should probably be careful with using my shoulders. I didn't really get to eat a legit dinner today because of my messed schedule. I'll try better tomorrow!
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