Today:
Bench press
barx10
135x5
185x5
225x1
245x4
The spotter helped me push out two more reps after I hit 4 by myself
135x15
Hammer strength incline press
90x10
140x10
140x6
Cable curls
I worked up to the second highest weight
for 2x10 and one set of 65 for 10 after with really slow reps
Pred on these, I love this movement, makes me so sad they dont have a bigger cable stack
Cable tricep extentions
single arm:
20x10
30 2x10
Both arms
worked up to 72.5 for 4x10
I did these with an explosive concentric, and a really slow controlled ecentric, it felt really good that way
Hammer curls
25x10
40x10PR
40x7
40x6
12 minutes of cardio, I want to work up to half an hour at least 3 times a week.
My big movements have taken a hit since dieting,But a lot of my smaller movements feel stronger. I’m adding another workout to my week now to get more volume on legs, also going to switch to higher volume on bench press
Food:
Breakfast
package of turkey bacon
potatoes O’brien
a little bit of ham steak
an egg, and an egg white
Post working out:
16 OZ sirloin tip steak
sweet potato fries
Post work
6 turkey cheddarworst
spring mix, no salad dressing or croutons
Before bed
half a jug of plain Greek yogurt (ran out of protein, but it’s on it’s way)
I didnt eat the best today, but I needed a day away from chicken breasts.
Starting weight 225
Current weight 215
Goal: 200
