11-29-2023 Logs
Wake up
1 pre work out drink
1 protein shake
1 Amino drink
10 G Fish oil
Breakfast Oatmeal with 2% milk
Work out with 1 protein drink
Lunch Pork Chops With Zesty Green Onion Salsa & Buttery Black Beans over Rice with 2% Milk
Dinner Brown Rice and Beans with cheese, peppers and walnuts with water
Last Meal 2 Eggs, 1 Chicken breast banana and melon with water
Barbell Squat
Set 1: 135 lbs x 8
Set 2: 185 lbs x 8
Set 3: 245 lbs x 3
Set 4: 275 lbs x 5
Set 5: 275 lbs x 5
Set 6: 275 lbs x 5
Set 7: 275 lbs x 5
Set 8: 275 lbs x 5
Set 9: 295 lbs x 3
Barbell Standing Calf Raise
Set 1: 270 lbs x 15
Set 2: 270 lbs x 15
Set 3: 270 lbs x 15
Set 4: 270 lbs x 15
Machine Leg Extension
Set 1: 150 lbs x 10
Set 2: 150 lbs x 10
Set 3: 150 lbs x 10
Machine Leg Curl (Prone)
Set 1: 105 lbs x 10
Set 2: 105 lbs x 10
Set 3: 105 lbs x 10
Cable Pull Through
Set 1: 120 lbs x 10
Set 2: 120 lbs x 10
Set 3: 120 lbs x 10
11-30-2023 Logs
Wake up
1 pre work out drink
1 protein shake
1 Amino drink
10 G Fish oil
Breakfast Oatmeal with 2% milk
Work out with 1 protein drink
Lunch Crispy Caesar Chicken with Herby Potato Wedges and Brussel Sprouts with 2% Milk
Dinner Brown Rice and Beans with cheese, peppers and nuts with water
Last Meal 2 Eggs, 1 Fish filet apple and yogurt with water
Treadmill Running
Set 1: 00:20:00
Kcal: 255
Distance: 2.4 mile
Speed: 6.5 mph Lap/Rep: 8.5
Barbell Ab Rollout (Kneeling)
Set 1:15
Set 2: 15
Set 3: 15
Set 4: 15
Set 5: 20
Set 6: 25
Dumbbell Side Bend
Set 1: 50 lbs x 15
Set 2: 50 lbs x 15
Set 3: 50 lbs x 15
Set 4: 50 lbs x 15
Set 5: 50 lbs x 20
Set 6: 50 lbs x 25
Push-Up
Set 1: 20
Set 2: 20
Set 3: 20
Set 4: 20
Set 5:30
Set 6: 65
Hanging Leg Raise
Set 1: 10
Set 2:
Set 3: 10
Set 4:
Set 5: 10
Set 6: