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@dominion7 good consistency bro........Tuesday Work Out
2mile tread
4 sets LifeFitness seated rows
115x15, 115x15,0, 135x15, 145x10
4 sets Star Trac Lat Pull downs
Reverse grip
165x12, 180x10, 195x8, 150x12
20min sauna
7:30am
Shake
1 cup Amond/Oat milk
Calories = 45
Protein = 1g
Carbs = 6g
Total fat = 2g
2 scoops Optimum Nutrition
Calories = 4
Protein = 48g
Carbs = 4
Total fat = 3g
1/2 cup frozen blueberries
Calories = 42
Protein = 1
Carbs = 11
Total fat = 0
1/2 cup oats
Calories = 150
Protein = 5g
Carbs = 27
Total fat = 3g
1/2 cup Walnuts
Cal = 400
Protein = 10
Carbs = 8
Fat = 40
Total meal
Calories = 641
Protein = 65
Carbs = 56
Fat = 48
Snack/ Strawberries & grapes
Calories = 109
Protein = 2
Carbs = 26
Fat = 0
2nd shake
Calories = 641
Protein = 65
Carbs = 56
Fat = 48
3rd Shake (Most likely for dinner)
Calories = 641
Protein = 65
Carbs = 56
Fat = 48
Total for the day
Calories = 2032
Protein = 197
Carbs = 190
Fat = 144
@dominion7 staying on point manTuesday Work Out
2mile tread
4 sets LifeFitness seated rows
115x15, 115x15,0, 135x15, 145x10
4 sets Star Trac Lat Pull downs
Reverse grip
165x12, 180x10, 195x8, 150x12
20min sauna
7:30am
Shake
1 cup Amond/Oat milk
Calories = 45
Protein = 1g
Carbs = 6g
Total fat = 2g
2 scoops Optimum Nutrition
Calories = 4
Protein = 48g
Carbs = 4
Total fat = 3g
1/2 cup frozen blueberries
Calories = 42
Protein = 1
Carbs = 11
Total fat = 0
1/2 cup oats
Calories = 150
Protein = 5g
Carbs = 27
Total fat = 3g
1/2 cup Walnuts
Cal = 400
Protein = 10
Carbs = 8
Fat = 40
Total meal
Calories = 641
Protein = 65
Carbs = 56
Fat = 48
Snack/ Strawberries & grapes
Calories = 109
Protein = 2
Carbs = 26
Fat = 0
2nd shake
Calories = 641
Protein = 65
Carbs = 56
Fat = 48
3rd Shake (Most likely for dinner)
Calories = 641
Protein = 65
Carbs = 56
Fat = 48
Total for the day
Calories = 2032
Protein = 197
Carbs = 190
Fat = 144
I fired it up yesterday with hitting Incline after decline, it is sore. I know I could get more reps but the pain is too much. I need to give it time. I am just hoping the deca isn't masking more pain, instead of helping it heal. I'm just glad to be benching again, and take my time.@dominion7 staying on point man
i like the 3rd shake closing the day
hows the training? shoulders fine?
@dominion7 deca is masking the pain for sure but thats the point manI fired it up yesterday with hitting Incline after decline, it is sore. I know I could get more reps but the pain is too much. I need to give it time. I am just hoping the deca isn't masking more pain, instead of helping it heal. I'm just glad to be benching again, and take my time.
Before covid I was at 11 reps of 225.. I was also able to get 315 once on a max day(1 time in my life). But..I was fat. I was almost 270lbs. Now I am at 238lbs doing 4 clean reps of 225, and I feel good. Except today, my allergies are messing with me, really had me off. I'm looking forward to weighing 225lbs, repping 225 for 10....@dominion7 deca is masking the pain for sure but thats the point manlets you train
Looks like you enjoy mustard lolMonday Work Out
2mile tread
Decline bench
5 sets
135x15, 185x10, 225x3, 185x5, 135x10
Incline bench
3 sets
135x8, 185x3, 95x15
Decline Hammer Strength single arm
3 sets each arm
50x12, 50x12, 40x15
15min sauna
7:30 Food - Shake w/ baked chicken breast & 1 cup of grapefruit
Shake
1 cup Amond/Oat milk
Calories = 45
Protein = 1g
Carbs = 6g
Total fat = 2g
2 scoops Optimum Nutrition
Calories = 4
Protein = 48g
Carbs = 4
Total fat = 3g
1/2 cup frozen blueberries
Calories = 42
Protein = 1
Carbs = 11
Total fat = 0
1/2 cup oats
Calories = 150
Protein = 5g
Carbs = 27
Total fat = 3g
1/2 cup Walnuts
Cal = 400
Protein = 10
Carbs = 8
Fat = 40
Chicken & Grapefruit
Calories = 416
Protein = 54
Carbs = 30
Fat = 5
Total meal
Calories = 1057
Protein = 119
Carbs = 86
Fat = 53
Snack 10am
2 burger patties on grill
Calories = 404
Protein = 30
Carbs = 0
Fat = 32
Noon
Chicken breast on bun
Calories = 496
Protein = 59
Carbs = 43
Fat = 9
5pm Shake
Total
Calories = 641
Protein = 65
Carbs = 56
Fat = 48
Total for the day
Calories = 2598
Protein = 273
Carbs = 185
Fat = 143
@dominion7 270>238 you're amazing man! proud of youBefore covid I was at 11 reps of 225.. I was also able to get 315 once on a max day(1 time in my life). But..I was fat. I was almost 270lbs. Now I am at 238lbs doing 4 clean reps of 225, and I feel good. Except today, my allergies are messing with me, really had me off. I'm looking forward to weighing 225lbs, repping 225 for 10....