*My shoulder has been injured for 2 weeks so I have not been training it exclusively, and I have been performing modified chest movements using a neutral grip and keeping elbows tucked close. After this week it is feeling a lot better and I am hoping to return to normal chest training next week.
Meal 1; 6 egg whites, 2 whole grain english muffins, protein shake
Meal 2; 7.5oz salmon, sweet potato
Meal 3; Trail mix, 2x protein shake
Meal 4; 7.5oz salmon, sweet potato
Meal 5; protein bar, greek nonfat yogurt
Meal 6; 7oz chicken breast, green beans
*This was an awesome day. Ive been suffering for a few weeks with shoulder pains unable to train shoulders and chest they way I like to. After yesterdays training session I decided to see what i could accomplish on chest today without pain. Happy to say I am able to flat bench again without too much discomfort, which I love since its been about 3 weeks since I last flat benched. Not quite ready for incline though. I didn't push a lot of weight because I don't want to aggravate the problem. Kept it light, and the form tight.
AM
30min Cardio
15min Abs
10min Stretch
PM
Flat Bench BB Grip; 185x8, 205x8, 225x8, 225x8, 225x8
Neutral grip dumbbell press; 80x10, 80x9, 80x9, 80x8
Bent over Cable Fly; 80x14, 85x11, 85x10, 85x12
Incline dumbbell Fly w/ 30 stretch at bottom of last rep; 25x14, 25x14, 25x8 (shoulder pain on last rep so i stopped)
Tricep Rope Pulldown; 150x14, 150x12, 150x12
Overhead Tricep Extension Pronated grip w/ 30sec stretch at bottom of last rep; 50x20, 50x20, 50x20
Meal 1; 6 egg whites, on whole grain german dark bread
Meal 2; 6.5oz salmon, baked sweet potato
Meal 3; 2x protein shake, trail mix, meal bar
Meal 4; 6.5ox salmon, sweet potato
Meal 5; greek yogurt, veggie chips
Meal 6; 6oz chicken breast, casein shake
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