Chest
Barbell Bench Press
12 x 50 ... yes .. i thought too after i put it back on the rack... i thought i picked up a 30lb BB
10 x 50
8 x 50
6 x 55
Incline DB Press
12 x 20
10 x 22.5
8 x 25
6 x 25
DB Flyes
12 x 15
10 x 17.5
8 x 17.5
6 x 20
Supine Pullover w/ BB ( i don't know if i was doing .. i tried my best to keep everything align and good form
10 x 25
8 x 25
6 x 35
6 x 35
DB Press on flat bench
12 x 22.5
10 x 25
8 x 30
6 x 30
I did 30 mins of Cardio on this machine in NYSC
It was good... like the last time i did 3 miles and burn about 450 calories :headbange
Abs.. 4 sets of seated legs raise with a 15 (2 sets) & 20 (2 sets)
regular crunches and obliques on the swiss ball
Nutrition
5:35am Pre Workout shake
8:35am Post Workout shake
9:30am Breakfast - Egg white omelet , ½ cup of oatmeal n coffee (i needed it)
11:30 - 11:45 am 1 large Rice cake w/a thin coating of almond butter
1:30om chicken, Large salad ½ cup of brown rice or sweet potato
1 cup of broccoli or other green vegetable
So far that's all i have planned right now.
Barbell Bench Press
12 x 50 ... yes .. i thought too after i put it back on the rack... i thought i picked up a 30lb BB
10 x 50
8 x 50
6 x 55
Incline DB Press
12 x 20
10 x 22.5
8 x 25
6 x 25
DB Flyes
12 x 15
10 x 17.5
8 x 17.5
6 x 20
Supine Pullover w/ BB ( i don't know if i was doing .. i tried my best to keep everything align and good form
10 x 25
8 x 25
6 x 35
6 x 35
DB Press on flat bench
12 x 22.5
10 x 25
8 x 30
6 x 30
I did 30 mins of Cardio on this machine in NYSC
It was good... like the last time i did 3 miles and burn about 450 calories :headbange
Abs.. 4 sets of seated legs raise with a 15 (2 sets) & 20 (2 sets)
regular crunches and obliques on the swiss ball
Nutrition
5:35am Pre Workout shake
8:35am Post Workout shake
9:30am Breakfast - Egg white omelet , ½ cup of oatmeal n coffee (i needed it)
11:30 - 11:45 am 1 large Rice cake w/a thin coating of almond butter
1:30om chicken, Large salad ½ cup of brown rice or sweet potato
1 cup of broccoli or other green vegetable
So far that's all i have planned right now.
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