Starting Weight 173
Monday
Bench Press 135x10x1
155x8x2
165x6x1
Incline Bench 110x8x3
Dumbell Fly 45x8x3
Pullover 50x8x3
Tricep Cable Extension 50x10x4
Dip Machine 50lbs 3x10
Bench Dip 3x10
Breakfast 4oz lean burger .5cup spinach fried egg 20grams avacado daves good seed bread 2 slices
Snack 2 scoops Jocko Molk
Lunch small green apple bowel of Gumbo 240 cals 23g carb 11g fat 13g protein
Snack 1 pouch Basil Pesto Tuna 2g carb 6g fat 14g protein
Snack 2 Boiled eggs tortilla chips 9g
Dinner thin crust canadian bacon pizza 4 slice
2 Likes
1 mile run
Tuesday Back and Biceps
deadlift 135x10x1
225x8x2
245x6x1
dumbell row 65 8x3
seated row 140 8x2
close grip lat pull down 140 8x3
barbell curl 65 8x3
close grip preacher curl 55 8x3
Incline dumbell curl 25 8x3
concentration curl 25 8x3
breakfast same burger
snack 2 scoops of Jocko Molk
Lunch 4oz salmon 3.5oz green beans
Snack 2.5oz tuna pouch
1oz mixed nuts
2 boiled eggs
Dinner 5oz ground venison
1 cup steamed broccoli
.5 cup mashed potatoes
Snack 1 cup popcorn
2 Likes
Wednesday
1 mile run
day off
Breakfast same burger
Snack 2 scoops protein
Lunch grilled chicken quarter 5oz ground venison patty and .5 cup of mashed potatoes
Snack barbells cookies and cream bar
1 cup popcorn
1 oz mixed nuts
2 boiled eggs
Dinner 4oz blackened snapper
.5 cup of brown rice
1 cup broccoli
1 Like
Thursday
Shoulders and core
overhead barbell press 95 8x3
cable face pull 80 8x3
back fly machine 115 10x3
cable lateral raise 45 8x3
seated dumbbell shoulder press 30 8x3
cable crunch 80 15x3
wood chops 50 15x3
ab roller 15x3
hanging leg raise 20x3
decline sit ups 25 15x3
Breakfast same burger
Snack 2 scoops protein
Subway protein bowl double steak with spinach jalapenos and baja chipotle sauce bag of Miss Vickieās salt and vinegar
Snack pouch of pesto tuna
1 Like