Wednesday and Thursday update
I have taken 3 950mg Omega three gels (Solger brand)
Here are my meals
8/9/2023 | Protein | 54 | 54 | 54 | 44 | 54 | 40 | 45 | 54 | 399 |
| Fat | 15 | 15 | 15 | 25 | 15 | 20 | 15 | 10 | 130 |
| Carbs | 12 | 18 | 12 | 36 | 2 | 12 | 12 | 2 | 106 |
| | Whey, water, whole egg, almond butter | pre workout - Whey, water, whole egg, almond butter, piece of bananna | post workoutWhey, water, whole egg, almond butter, half banana | Amys poblano enchiladas and turkey pieces | Whey shake with almond butter and egg | Grilled Chicken thighs and carrots | Yogurt | Whey shake with almond butter and egg | |
| | | | | | | | | | |
8/9/2023 | Protein | 54 | 54 | 54 | 44 | 54 | 50 | 45 | 54 | 409 |
| Fat | 15 | 15 | 15 | 25 | 15 | 20 | 12 | 10 | 127 |
| Carbs | 12 | 18 | 12 | 16 | 2 | 28 | 12 | 2 | 102 |
| | Whey, water, whole egg, almond butter | pre workout - Whey, water, whole egg, almond butter, piece of bananna | post workoutWhey, water, whole egg, almond butter, half banana | ground turkey and veggies | Whey shake with almond butter and egg | Grilled Chicken thighs wrapepd with yogurt ranch | Yogurt | Whey shake with almond butter and egg | |
Weights
Not sure if the DECA is starting to kick in or not but I am normally sore in the outer quads and glutes, I woke up this am with no soreness at all, may be the extra protein guess DECA start being noticeable around week 4?
8/9/2023 | Squats | 5x12 | 205lbs | | | | | |
| Bulg split squats | 5x8 | 70lb KB | | | | | |
| Sumo Squat | 5x8 | 85lb DB | | | | | |
| Calf raise (straight, pro, sup) | 4x12 | 130lbs (65lb Db) | | | | | |
| | | | | | | | |
8/10/2023 | Flat BB bench | 5x5 | 215,205,205,205,205 | | | | | |
| Incline BB bench | 5x6 | 140lbs | | | | | |
| Flat DB bench | 5x8 | 140lbs | | | | | |
| Incline DB bench | 5x8 | 130lbs | | | | | |
| Incline DB flye | 5x8 | 100lbs | | | | | |
| Sitting deltoid raise | 4x 10 | 20(10lbs each) | on last 2 reps felt a burning sensation in the bottom of my right deltoid | | | | |
| Chest supported deltoid raise | 3x10 | 30(15lbs each) | Right towards the bottom of the tear drop shape. | | | | |
| Front deltoid raises standing | 3x10 | 20(10lbs each) | Added some ice, no pop or snapping feeling, guessing it’s a strain. May pin 5 units TB500 I have leftover from surgery, this stuff works. | | | | |
Awesome sauce, I will post again Saturday night with my pull and legs update. Have a god night guys, thanks for your help and guidance.