Thursday January 5, 2012

Today back to the weights, I wrote down some exercises that I thought would work every muscle group. Getting stronger and staying positive without quitting.

Jog a Mile

Incline Dumbbell Bench Press: 3 Sets of 8-12
Decline Barbell Bench Press: 3 Sets of 8-12
Flat Dumbbell Bench Press: 3 Sets of 8-12
Dips 3 Sets of 8-12

Leg Extension: 3 Sets of 8-12
Leg Curl: 3 Sets of 8-12

Superset
Lunges with Weight: 3 Sets of 8-12
Standing Calf Raises: 3 Sets of 8-12

Ab Knee Ups: 3 Sets of 15

This workout was mainly focused on the chest but I also got some leg and ab work in there too. I pushed the limit on some of the exercises which felt great and I felt the burn probably because I maintained tempo consistency throughout the workout.

 Meal 1:
Coffee and Egg Whites
Meal 2:
Almond Butter Sandwich on Wheat Bread
Meal 3:
Chicken and Brown Rice
Meal 4:
Pre Workout Whey Protein Shake
Meal 5: 
Post Workout Protein Shake
Meal 6:
Chicken and Broccoli
Meal 7:
Almond Butter Sandwich on Wheat Bread
Pre-Bed Casein Protein Shake