9/30/2024
Weight 200.1lbs.
Food-2245cals/257P/248C/24F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken breast/200g rice
Meal3- 4oz chicken breast/200g rice
50g carb intra not in totals
Meal4-Shake post WO
Meal5- 4oz pork shoulder/200g potato/carrots/cabbage
Meal6- Shake
Push-RP Hypertrophy 6 week Arm Focused
All sets are working sets
DB flat press-90x10x3sets
Smith incline press-195x8/195x7/195x4 plus drop to 135xfailure
Pec deck-170x12x3sets
GS-pushups/BBshrug/plate raise-BWx15/135x15/25x15 x 3sets
Machine shoulder press-90x10/90x9
Three way raises-20x30x3sets
Cardio
20 post WO treadmill
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
Ostazol/Cardazol pre WO
Notes
Took most movements up to 3 work sets today and def felt it!!!
Shoulder press sucked. Haven’t done this in a while. Need to commit to it and improve.
Pics
View attachment 54892