I didn't sleep last night for shit so after dinner I passed out. Total calories for today was 5220 which puts me in a 600 calorie surplus today. Macros belowScreenshot_20190701-224134_MyFitnessPal.jpg
So because I passed out last night I didn't get my workout in that i wanted to.so this morning breakfast was a cup of coffee with half scoop protein powder and half cup FF chocolate milk. I will hit the small muscle groups this morning bis and tris, calves, delts. This way I can hit the big muscles tonight and get in a full body workout today. I plan to eat ample protein and carbs to refuel for tonight's session.
So because I passed out last night I didn't get my workout in that i wanted to.so this morning breakfast was a cup of coffee with half scoop protein powder and half cup FF chocolate milk. I will hit the small muscle groups this morning bis and tris, calves, delts. This way I can hit the big muscles tonight and get in a full body workout today. I plan to eat ample protein and carbs to refuel for tonight's session.
Your getting those kcals in, that’s for sure! Nice
Job!
Your getting those kcals in, that’s for sure! Nice
Job!
Max
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Thats the ticket
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strictly for entertainment purposes only
It is all fiction.. I don't condone any of it in real life. I am not a professional or medical doctor just a figment of your imagination
Pendlay BB Rows 4 sets with 155lbs for all of them
BB Shrugs 3 sets with 205lbs for all of them
Dips with the 20lb vest on 3 sets with reps going x13,x10,x10
DB Incline Flies 40s with reps going x13,x9,x7 and drop set into 7 reps of DB Incline Press to failure.
Neutral Grip Lat Pulldowns 3 sets using 8plates of stack for all sets.
Everything was in the 8-15 rep range to failure except the BB Shrugs I went up into the 20-30 rep range to get a lot of good contractions. Intense stretching between all the sets.
Today I hit quads, hams, and glutes workout was as follows
RDLs 225lbs for 3 sets of 8
Leg Ext Plate Loaded 3 sets using 70lbs in the 15-20 rep range
BW Leg Curls 3 sets of 12 reps
DB Front Squats using 40s 3 sets of 14 reps
BW Lunges 1 set to complete failure at x25each leg.
Most sets were taken to near failure with the lungea being a burnout to total failure. Intense stretching between all the sets had my legs fried by the end.
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