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No training today BTW. Recovery day. Will resume tomorrow.
@MarkusMcGuire get some rest and do a cheat meal so you feel better
This was referring to yesterday. Today.... no work, no school, just food and training.
Breakfast: 4 eggs, tomato, oats with strawberry and banana, Greek yogurt with grapes
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@Eddie Haskell , yesterday was no training/recovery day and I did eat a cheat meal. I had spaghetti for dinner. Today is chest day so I'm going to put those carbs to work
Training log: 9/15
Chest day
Treadmill 15 minutes, heart rate 104
Flat bench: bar xs 10, 135 lbs xs 10, 225 xs 10, 12, 15
Hammer strength iso lateral incline: 75 lbs per side xs 12, 85 xs 12, 95 xs 10, 85 xs 10
Pec deck hammer grip: 130 xs 12, 12, 12
Pec deck regular grip: 145 xs 10, 10, 12
Cable crossovers: 40 lbs per side xs 12, 50 lbs xs 12, 12
Low cable crossovers: 40 lbs per side xs 12, 10, 10
Incline dumbbells presses: 50 lb dumbbells xs 10, 12, 12
Flat bench dumbbells: 50 lb dumbbells xs 12, 12, 12
Glider: 20 minutes, 111 strides per minute, heart rate 115
Ab wheel: 3 sets of 12
Blood pressure: 114/80
Great long workout, endurance was through the roof. Pretty good pump considering I didn't really do anything heavy. Post workout shake.
Dinner: two poached salmon fillets, brown rice, green beans, fruit bowl. Will probably have some Greek yogurt a few hours before bed then fast until breakfast.
Chest day
Treadmill 15 minutes, heart rate 104
Flat bench: bar xs 10, 135 lbs xs 10, 225 xs 10, 12, 15
Hammer strength iso lateral incline: 75 lbs per side xs 12, 85 xs 12, 95 xs 10, 85 xs 10
Pec deck hammer grip: 130 xs 12, 12, 12
Pec deck regular grip: 145 xs 10, 10, 12
Cable crossovers: 40 lbs per side xs 12, 50 lbs xs 12, 12
Low cable crossovers: 40 lbs per side xs 12, 10, 10
Incline dumbbells presses: 50 lb dumbbells xs 10, 12, 12
Flat bench dumbbells: 50 lb dumbbells xs 12, 12, 12
Glider: 20 minutes, 111 strides per minute, heart rate 115
Ab wheel: 3 sets of 12
Blood pressure: 114/80
Great long workout, endurance was through the roof. Pretty good pump considering I didn't really do anything heavy. Post workout shake.
Dinner: two poached salmon fillets, brown rice, green beans, fruit bowl. Will probably have some Greek yogurt a few hours before bed then fast until breakfast.
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Weight was 217.2 lbs
Arms looking thick
Definitely a lot of Mediterranean style eating. It's honestly the healthiest diet in the world.
Protein of course! 25 grams, 120 calories
Yes!!! Also a blue zone style. I'm going to try to get more seafood going. At least one meal a day.
food looks killer bro
yes i have talked about blue zone a lot the past few years.. on the podcast too
a lot of people need to know about it
bro great log. stick to ranch healthy food
Perfect food and small portions too. Lots of nutrition.
We are lucky in my country to get even 100 grams of protein a day.
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