Week 7
Tuesday 8/13


Back
*******
Bent over Barbell rows 4x12 90lbs
t-bar rows 4x12 90lbs
dumbbell rows 4x12 70lb
wide grip pullups 8x6 (212lb - 50lbs = 162lbs)
Seated Cable Rows with parallel wide grip attachment. 4x12 140lbs


Biceps
*******
Olympic barbell curls(Standing) 4x12 50lbs
Dumbbell Hammer Curls Seated 4x12 35lbs
Preacher dumbbell curls 4x12 (85lbs total on preacher curl machine)


Rear Delts
*******
Reverse Pec Dec 4x12 90lbs
Incline Bench Rear Laterals 4x12 20lbs

45 Minutes on Stairmaster 550 calories (hope these machines are correct)

1.5 cups cottage cheese (78g protein)
10 oz chicken (77g protein), 5 oz rice, 1.5 cups cottage cheese (78g protein), 2 cups orange juice
10 oz chicken (77g protein), 5 oz rice, 1.5 cups cottage cheese (78g protein)
1.5 cups greek yogurt (18g protein), 1/2 cup egg whites (25g protein), 1 cup cherries

3*78 + 2*77 + 18 + 25 = 234 + 154 + 43 = 431g protein

Target 1.5g protein per lb
1.5g * 212 = 318g protein

Target Hit

I think I can manage eating like this. The cottage cheese is easy to eat with the chicken and makes it feel less dry. Made sure it was 2% milkfat.