After a reasonably busy weekend running around doing family stuff, I did some morning fasted cardio on a recumbent bike….1 min on/1 min off. This blew my quads up big time and they continued to cramp driving to work afterward. I usually always use a step mill, but thought of jumping on this today….I might actually keep it to get used to it just for variety.
Workout this arvo looked like this:
45 deg Incline Smith Press 2×7-9, 1×12-15
DB Shoulder Press 2×7-9, 1×12-15 (On this I use roughly a 65deg Incline as I feel far more stable here)
Close grip Smith Press 2×10-12
Machine Fly 6×4 (paused reps on both ends)
Decline DB ext 1RPx12
Rope press downs 6×4
DB lateral raises 2×8-10, 1×12-15 (Do these leaning 65deg Incline bench)
Wide BB Upright row 1×8-10, 1×12-15
Machine lateral raise 1×20
Incline DB curl 1×8-10, 1×12-15
1 arm Machine preacher 1×8-10, 1×12-15
Rope cable curl 1×20
Great workout and I will continue on this until my strength gain stalls…seems good this past 9 or so weeks.
HIGH day food wise and that looks like this:
Meal 1: Oats+whey+mixed berries+2 milo bars (40gP,125C,0F)
Meal 2: Chicken+veggies+ Sweet potato+2 milo bars (40gP,125C,0F)
Meal 3: Chicken+veggies+rice+2 milo bars (40gP,125C,0F)
Meal 4(PWO): Cereal+whey+4 breakfast bars (40gP,150C,0F)
Meal 5: Protein??+bagels+rice cakes (40gP,125C,0F)
Meal 6: Cheat meal – Burger+fries+cookies probably (???)
Triv
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