9:00 - Morning jog for 20 min.
9:45 - Breakfast: turkey ham omelette, 2 toasts, 1 apple.
12:50 - Snack: 2 toasts with peanut butter, 1 apple, 1 protein shake (1 scoop + milk)
4:10 - Lunch: brown rice, chicken breast, leafy greens, kongnamul.
5:30 - Went to go workout. Worked on chest but couldn't do as much because I was sore from Tuesday.
Chest/Abs Workout
1. Bench Press: 5x10 with 185-195-205-195-185
2. Incline Bench Press: 5x10 with 165-175-175-175-165
3. Close Grip Dumbell Press: 3x10 with 50lb
4. Incline Dumbell Flys: 3x10 with 45lb
5. Upper Cable Flys: 3x10 with 45lb
6. Lower Cable Flys: 3x10 with 35lb
7. Weighted Twists/Leg Raises superset: 3x20/3x10 with 35lb
8. Dumbell Side Bends superset: 3x10 with 70lb no rest each side
9. High Knees/Burpies superset: 3x10 no rest
About 30~40 sec rest between each set and 2 min rest between workouts. Didn't take too long, maybe about 40~50min? Didn't have my phone with me so I couldn't check the time.
6:50 - Post-workout Snack: 2 toasts with peanut butter, 1 banana, 1 protein shake (1 scoop + milk)
9:50 - Dinner: brown rice, bulgogi, lettuce.
11:50 - Casein shake (1 scoop + water)
My shoulder pain is still there... I guess I gotta just wait it out? I'll have to check it out later. Didn't feel that great working out today because I didn't get to do my usual amount. Felt like I could do more, but didn't want to hurt myself by overdoing it. I weighed 184.5 today... felt great in the morning. I didn't run today because my legs are way too sore, and kind of got lazy as well xD I'll make it up tomorrow!
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