9:00 - Morning jog, about 20 min.
9:45 - Breakfast: turkey ham omelette, 2 toasts, 1 apple.
12:50 - Snack: 2 toasts with peanut butter, 1 banana, 1 protein shake (1 scoop + milk).
1:45 - Went to go workout. Worked out my back and triceps.
Back/Tricep Workout
1. Lat Pulldown: 5x10 with 180, 195, 180, 165, 165lb
2. Dead-lift: 4x10 with 185lb
3. Cable Row: 5x10 with 140, 140, 130, 130, 130lb
4. One handed Cable Row superset: 3x8 with 60lb no rest
5. Extended Skull Crusher: 5x10 with 1 set with 80lb, rest with 85lb
6. Dumbell Skull Crusher: 4x10 with 30lb
7. Tricep extension: 3x10 with 120lb
50 sec rest between sets and 2 min between workouts. Ran 20min before and after for a total of 1 hour and 30 min workout. My lower back started hurting when I was doing the deadlifts so I had to stop. I guess my back hasn't fully healed yet from my last injury.
3:30 - Post-workout Snack: 2 toasts with peanut butter, 1 protein shake (1 scoop + milk).
6:20 - Dinner: 6" Tuna Sub, 6" Black Forest Ham sub both with wheat bread, lettuce, spinich, onions, tomatoes. Tuna had salt and pepper while BFH had sweet onion dressing.
9:00 - Had another 6" BFH sub. Same as above.
12:00 - Casein Shake (1 scoop + water)
Weighed 185lb this morning. I guess 185lb is my regular weight now since my water weight is gone. Hoping to drop to 183lb legitly this week. Gotta eat healthy without any junk! I'm striving for no cheat meal this week. My knee pain is back... I feel like I'm running too much. I should slow down on the running and try more Circuit training.
No comments:
Post a Comment