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Monday workout:
Warm up: 10 push-ups and 10 reps on bench press at 135 pounds, followed by a three-minute rest.
Bench press: 205 pounds, 4 sets of 3 and a set of 5
Back squats: 165 pounds, 5 sets of 5
Deadlift: 275 pounds, 3 sets of 3
Overhead barbell press: 115 pounds, 5 sets of 5
Triceps pressdowns (cable machine): 140 pounds, 5 sets of 5
Curls (cable machine): 140 pounds, 5 sets of 5.
3-minute rests between each set and each exercise, except the transition from squat to deadlift. I took 5 minutes there. I also did my triceps pressdowns and my curls back to back with probably 1.5 to 2 minute rests between each set of 5 reps on each.
left the gym still feeling like I had a good full body workout but still strong. I found that good balance between feeling like I did enough while still being able to function the rest of the day lol.
I lifted over 17,000 pounds today :D I've had that number higher, but not with quite this much weight each time -- and not without being useless the rest of the day.
Eating good today, too. Had 1368 calories before I made it to the gym -- sitting at 2486 right now with a butt load of protein. Thinking ground pork burgers with avacado for supper -- shooting for about 3500 for the day :)
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3714 kcal
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Fat: 206.06g | Prot: 286.34g | Carbs: 236.92g.
Breakfast: Cheddar Cheese, Waffle House Hashbrowns, Waffle House Texas Cheesesteak Melt, Slim-Fast Advanced Energy Rich Chocolate. Lunch: Nabisco Nilla Wafers Mini, Whole Milk, Six Star Pro Nutrition Professional Strength Whey Protein Plus Elite Series - Vanilla Cream, Slim-Fast Advanced Energy Rich Chocolate. Dinner: Cheddar Cheese, Smithfield Farms BBQ Pork Rinds, Mayonnaise, Nature's Own Honey Wheat Bread, Ground Pork. more...
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4934 kcal
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Exercise:
Weight Training (Bodybuilding) - 1 hour and 45 minutes, Driving - 1 hour, Resting - 16 hours and 15 minutes, Sleeping - 5 hours. more...
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