Slight incline bench press on smith machine (counter weight not included)
50 x 7/5/2
Shoulder press machine
100 x 5/4/2 not good....I did 8/5/3 last time
Close grip bench
80 x 7/5/3
Ab training...first time training abs in a looong time, so I took it easy. I'll be sore tomorrow!
Swiss ball crunches 2 x 12
Obliques in the hyperextension rack 4 x 10
Lying leg lifts 2 x10
I usually do the 2 day split for DC, but I think I may go with a 3 day split. It's hard after working 12 hours to do chest, shoulders, tri's and 2 back exercises. I feel that I am not doing the back exercises any justice. So I gotta do a bit of reading to figure out what I should do.
Todays Diet
Meal 1- 50 gram protein shake, 2 fish oil caps
Meal 2- 1 cup egg whites, 1 slice FF cheese, 1 whole egg, 1/4 cup Fibre 1 cereal with skim milk, 1 tbsp flax oil, 2 fish oil caps
Meal 3- grilled chicken breast, 1/2 cup brown rice, spinach salad with Italian dressing
Meal 4- 1 cup cottage cheese, 1/2 scoop protein powder (I only have this on days that I work and train after. I don't get off work until 8 pm)
Meal 5 (1 hour pre workout)- 1/3 cup oatmeal, 2/3 cup egg whites, 1 whole egg
During 2nd half of training- 20 grams BCAA's in water
Immediately after training- 1 scoop protein powder in water
Meal 6 (30 minutes after training)- 1 chicken breast, 1 large potato with Molly McButter, 2 ALA, 2 fish oil caps
Meal 7- 1 cup FF cottage cheese, 1/2 scoop protein powder, 1 tbsp flax oil, 2 fish oil caps
50 x 7/5/2
Shoulder press machine
100 x 5/4/2 not good....I did 8/5/3 last time
Close grip bench
80 x 7/5/3
Ab training...first time training abs in a looong time, so I took it easy. I'll be sore tomorrow!
Swiss ball crunches 2 x 12
Obliques in the hyperextension rack 4 x 10
Lying leg lifts 2 x10
I usually do the 2 day split for DC, but I think I may go with a 3 day split. It's hard after working 12 hours to do chest, shoulders, tri's and 2 back exercises. I feel that I am not doing the back exercises any justice. So I gotta do a bit of reading to figure out what I should do.
Todays Diet
Meal 1- 50 gram protein shake, 2 fish oil caps
Meal 2- 1 cup egg whites, 1 slice FF cheese, 1 whole egg, 1/4 cup Fibre 1 cereal with skim milk, 1 tbsp flax oil, 2 fish oil caps
Meal 3- grilled chicken breast, 1/2 cup brown rice, spinach salad with Italian dressing
Meal 4- 1 cup cottage cheese, 1/2 scoop protein powder (I only have this on days that I work and train after. I don't get off work until 8 pm)
Meal 5 (1 hour pre workout)- 1/3 cup oatmeal, 2/3 cup egg whites, 1 whole egg
During 2nd half of training- 20 grams BCAA's in water
Immediately after training- 1 scoop protein powder in water
Meal 6 (30 minutes after training)- 1 chicken breast, 1 large potato with Molly McButter, 2 ALA, 2 fish oil caps
Meal 7- 1 cup FF cottage cheese, 1/2 scoop protein powder, 1 tbsp flax oil, 2 fish oil caps
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