Training and diet journal...

[The Shadow]

March 11th:

Whey protein shake
2 cans of tuna with flax oil
Bagel with lowfat cream cheese
5 peanut butter crackers
Extra lean meat loaf and steamed veggies
Gallon of water/crystal light

Incline Bench

1x135x10
1x225x10
1x275x3
1x315x1

Pec-dec
4x150x12

Incline Flyes
3x40x12(DEEP stretch)

222 at 11%.

Phenyltropic x 2 doses
Yohinburn - half pipet on each nipple and handle.

 

[The Shadow]

March 12th

Protein shake
3 whole eggs
2 cans of tuna with flax
grilled chicken with pintos and green beans
bagel cream cheese

Military Press
135x10
175x10
225x8
255x2


Reverse shoulder press
3x150x8

Lateral Raises
3x20x12

Shoulder press shrugs
2x250x10

Smith Shrugs
3x315x10

 

[The Shadow]

March 13

Protein shake - 250 mg ALA
3 boiled eggs
2 cans on tuna with flax
Bagel - 250 mg ala
5 peanut butter crackers - 250 mg ala
8 oz. hamburger handfull of chips - 250 mg ala


Hacks
1 plates x 10
2 plates x10
2 plates + 25 x 6
3 plates for 3

leg extensions
3x150x12

leg curls
3x120x12

lunges
2x135xlegth of gym floor

Standing calf raises
4x315x10

abs - giant set

crunches
3 stage crunches
oblique crunches
leg raises
bicycle

all for 90 seconds each.

 

[The Shadow]

March 14

Shake
2 cans of tuna with flax
bagel cream cheese
posyt training big meal of sesame chicken and rice


Incline Curls - supersetted with Alternate Curls
3x35x12 3x35x6


concentrtion curls
3x25x10


French Press
3x115x12

overhead extensions - supersetted with pushdowns
4x180x12 4x180x10


nosebreakers
3x135x8