Today was a stressful day at work but still killed it in the gym.
Side Lateral Raises - 25@ 15,12,10,10
Front Lateral Raises - 25 @ 15,12,10,10
Rear Delt Kickbacks -25@15,12,10,10
Leaning Cable raises - 20@ 15,12,10,10
Upright Rows - 95@ 15, 12, 10, 10
Shoulder Shrugs - up-210@ 15,12,10,10 Back-210@15,12,10,10
Military Press 100@15,12,10,10(front/back)
Arnold Press 35@15,12,10,10
Leg Raises - 4 sets of 20
Leg Scisors 4 sets of 20-horizontal/vertical
Donkey Kicks 4 sets of 10
Cable twists - 4 sets of 20@10-low cable
4 sets of 20@10-high cable
Cable Side Crunch 4 sets of 15@20
Obliques
Woodchoppers 4 sets of 15@ 15
Medicine ball twists 3 sets of 10@20
Bicycle Crunch 4 sets of 10
Side plank with hip lift 4 sets of 10
Cardio
AM - Treadmill - 30 minutes
Meals were a little off track but I’ll dial it in real quick.
Meal 1
Special K w/ fresh strawberries/bananas
1/2 cup milk
25 gm protein
Meal 2
ground turkey and green beans
Meal 3
Protein shake 50 gm
18 almonds
Meal 4
tilapia and okra
Meal 5
protein shake
Mixed nuts
Gear
EP Test Prop 100 mg
Whinny 35 mg
started the new routine! Stoke and ready to burn this baby down.
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