Not a good update for today.
Felt poor Monday, worse Tuesday, got tested for COVID today and I'm positive, feels more like a flu if anything, achy and weak.
I may try a few sets of Squats later, just feel worn down from being sick.
Macros: Tough to eat yesterday but I managed
8/14/2023 | Protein | 54 | 56 | 54 | 54 | 54 | 54 | 35 | 48 | 409 |
| Fat | 19 | 15 | 15 | 15 | 15 | 15 | 22 | 15 | 116 |
| Carbs | 12 | 6 | 12 | 12 | 12 | 12 | 12 | 12 | 78 |
| | Whey, water, whole egg, almond butter
3 Enriched fish oil gels 4500mg | 5oz ground turkey, two whole eggs with 1/4C cheese | Whey, water, whole egg, almond butter | Pre workout/ had to split workout up due to work. Heavy Bar work first Whey, water, whole egg, almond butter, banana | Pre workoutWhey, water, whole egg, almond butter, banana | Post Workout: Whey, water, whole egg, almond butter, banana | 8oz ground beef with onions and carrots | Whey, water, whole egg, almond butter | |
| | | | | | | | | | |
8/15/2023 | Protein | 54 | 56 | 54 | 54 | 23 | 46 | 40 | 54 | 381 |
| Fat | 19 | 15 | 19 | 15 | 6 | 46 | 10 | 19 | 130 |
| Carbs | 12 | 6 | 12 | 12 | 30 | 6 | 20 | 12 | 98 |
| | Whey, water, whole egg, almond butter
3 Enriched fish oil gels 4500mg | 5oz ground turkey, two whole eggs with 1/4C cheese | Pre workout Whey, water, whole egg, almond butter | Post Workout: Whey, water, whole egg, almond butter, banana | Chicken and vegetables | 2 beef patties with cheese | yogurt | Whey, water, whole egg, almond butter | |
Weights: Monday started fairly well, Tuesday a wash.
8/14/2023 | Flat BB bench | 5x5 | 215,215,205,205,205 | |
| Incline BB bench | 5x6 | 155lbs | |
| 30 degree incline chest work | 5x10 | 80lbs total 2x40) | |
| Press, Flye, Champagnes,press, heels in on DB(40 reps non stop), set 4-5 crushed me, had to pause to finish the last 10 press and heel in movement. | | | |
| | | | |
| Sitting deltoid raise | 4x 10 | 20(10lbs each) | |
| Chest supported deltoid raise | 3x10 | 30(15lbs each) | |
| Front deltoid raises standing | 3x10 | 20(10lbs each) | |
| 25lb front plate raise | 4x10 | 25lbs, will do 30lbs next time. | |
| | | | |
8/15/2023 | Chest supported rows | 5x8 | 140 (70x2) | Pretty weak workout could only finsih about half, stomach aches and some diarehea, we think the girls brought home a bug from school. |
| One arm rows | 5x8 | 85lb DB | |
| Upright rows wide grip | 5x8 | 90lbs | |
| BB shrugs | 5x8 | 205lbs | |
| | | | |
| French press | 5x10 | 75lbs | |
| Tricep Kickbacks | 5x10 | 20lbs each | |
| DB Curls – Standing hammer | 5x8 | 45lb each | |
| Seated curls reclined | 5x8 | 30lb each | |
| Forearm Curls | 5x8 | 20lbs each | |
| Seated forearms curl | 4x20 | 30lbs | |
I will keep up with Food and do my best to start lifting ASAP.