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Its super delicious
Thanks
Biceps workout
Barbell Curl 4x10 –130lb
Incline Dumbbell Curl 4x12 –50 lb
Hammer Curl 4x10 – 65lb
Preacher Curl 4x12 – 90lb
Cable Rope Curls – 3x15
Breakfast
Protein Pancakes (made with whey protein, oat flour, almond milk) with 2 tbsp peanut butter, a banana and 1 cup of flavored Greek yogurt along with a tbsp of honey
Snack
1 large whole wheat bagel with cream cheese along with a scoop of whey protein mixed with almond milk
Lunch
Grilled chicken breast with cooked jasmine rice , steamed broccoli and a tbsp of olive oil drizzled over the rice and chicken plus a tbsp of teriyaki sauce
Mid-lunch
A cup cottage cheese, a handful of almonds with a tbsp of honey and dried fruit (apricots, raisins, and cranberries)
Dinner
10 oz lean steak with 2 medium sweet potatoes baked, with butter, a cup of roasted Brussels sprouts and a slice whole wheat bread with butter
Barbell Curl 4x10 –130lb
Incline Dumbbell Curl 4x12 –50 lb
Hammer Curl 4x10 – 65lb
Preacher Curl 4x12 – 90lb
Cable Rope Curls – 3x15
Breakfast
Protein Pancakes (made with whey protein, oat flour, almond milk) with 2 tbsp peanut butter, a banana and 1 cup of flavored Greek yogurt along with a tbsp of honey
Snack
1 large whole wheat bagel with cream cheese along with a scoop of whey protein mixed with almond milk
Lunch
Grilled chicken breast with cooked jasmine rice , steamed broccoli and a tbsp of olive oil drizzled over the rice and chicken plus a tbsp of teriyaki sauce
Mid-lunch
A cup cottage cheese, a handful of almonds with a tbsp of honey and dried fruit (apricots, raisins, and cranberries)
Dinner
10 oz lean steak with 2 medium sweet potatoes baked, with butter, a cup of roasted Brussels sprouts and a slice whole wheat bread with butter
You need some salmon and mean with that bagel.
@JohnnyB solid work bro post some food pics!
Thanks bro
You need some salmon and mean with that bagel.
Hey everyone, still on the journey........went vegan with my meal today
CHEST & TRICEPS
Flat Barbell Bench Press – 4x8-10 @ 275-315 lb
Incline Dumbbell Press – 4x12 @ 90-100 lb
Dips (Weighted)– 3x10-12 (added 45+ lb)
Cable Flys – 3x15 (moderate weight)
Triceps Rope Pushdowns – 4x12-15
Breakfast
Vanilla, Banana, and Kale Protein Smoothie along with Banana, Berries, and Bittersweet Chocolate Snack
Snack
1 avocado
Lunch
Raw Broccoli Salad along with Cauliflower and Tahini
Snack
Smashed White Bean and Avocado Sandwich
Dinner
Pineapple, Black Beans, and Couscous wi
th Kale Avocado Salad
CHEST & TRICEPS
Flat Barbell Bench Press – 4x8-10 @ 275-315 lb
Incline Dumbbell Press – 4x12 @ 90-100 lb
Dips (Weighted)– 3x10-12 (added 45+ lb)
Cable Flys – 3x15 (moderate weight)
Triceps Rope Pushdowns – 4x12-15
Breakfast
Vanilla, Banana, and Kale Protein Smoothie along with Banana, Berries, and Bittersweet Chocolate Snack
Snack
1 avocado
Lunch
Raw Broccoli Salad along with Cauliflower and Tahini
Snack
Smashed White Bean and Avocado Sandwich
Dinner
Pineapple, Black Beans, and Couscous wi
th Kale Avocado Salad
why vegan? and if you do go vegan you need way more protein.
Just experimenting with a vegan approach for the day. Although I made sure to include good plant-based protein sources, but yeah, I’ll probably need to bump it up next time. Always learning and adjusting
Vegan is not the best way to build muscle or health.
BACK & BICEPS
Deadlifts – 4x5-8 @ 405-455 lb
Pull-Ups (Weighted) – 4x10 (add 25+ lb)
Bent-Over Barbell Rows – 4x10 @ 225+ lb
Lat Pulldown – 4x12 @ 200+ lb
Biceps Workout (to continue progress):
Barbell Curl – 4x10 @ 140 lb
Incline Dumbbell Curl – 4x12 @ 55 lb
Hammer Curl – 4x10 @ 70lb
Preacher Curl – 4x12 @ 100 lb
Cable Rope Curls – 3x15
BREAKFAST
Poached Egg and Crispy Prosciutto Toast (2 servings)
SNACK
Peanut Butter Bagel
LUNCH
Avocado Breakfast Smoothie
SNACK
Blueberry & Grapes with Brown Sugar Cream
DINNER
Basic Turkey, Rice, and Broccolli
SNACK
Tuna Apple Salad
Deadlifts – 4x5-8 @ 405-455 lb
Pull-Ups (Weighted) – 4x10 (add 25+ lb)
Bent-Over Barbell Rows – 4x10 @ 225+ lb
Lat Pulldown – 4x12 @ 200+ lb
Biceps Workout (to continue progress):
Barbell Curl – 4x10 @ 140 lb
Incline Dumbbell Curl – 4x12 @ 55 lb
Hammer Curl – 4x10 @ 70lb
Preacher Curl – 4x12 @ 100 lb
Cable Rope Curls – 3x15
BREAKFAST
Poached Egg and Crispy Prosciutto Toast (2 servings)
SNACK
Peanut Butter Bagel
LUNCH
Avocado Breakfast Smoothie
SNACK
Blueberry & Grapes with Brown Sugar Cream
DINNER
Basic Turkey, Rice, and Broccolli
SNACK
Tuna Apple Salad
thats your sumo dead right there not a deadlift i think you mean bro
nothing wrong with a few sets of pull-ups and some curls just don't overdo it.
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