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Monday – Chest / Arms
AM Cardio – 15 min / 6.5 mi @ H.H.G.
PM Hypertrophy @ B.I.G.
Dumbbell Bench Press – 65x3x9
Incline Bench Press – 185x3x9
EZ Bar Curl – 70x3x9 (seemed really hard today)
Close Grip Bench Press – 200x3x9
Shoulder Complex – 10x3x9
No Daily “Selfie”, but here is a picture of the meal my awesome wife had ready for me when I got home from the gym.
Water Intake: 7x8oz glasses
Breakfast: Whey Protein (Nutrilite) – 150 cal, 1g fat, 8g carbs, 25g protein, 35mg Chol
Snack: Saucy Cajun Pork Medallions – 266 cal, 11g fat, 8g carbs, 37g protein, +Chol
Lunch: Saucy Cajun Chicken Medallions – 352 cal, 12g fat, 17g carbs, 46g protein, +Chol
Snack: Nothing
Dinner: Grilled Salmon Salad with Avocado and Mango – 246 cal, 24g fat, 10g carbs, 21g protein, +Chol
Snack: Whey Protein (Nutrilite) – 150 cal, 1g fat, 8g carbs, 25g protein, 35mg Chol
Grand Totals: 1164 cal, 49g fat, 51g carbs, 154g protein, 70+ Chol
Vitamins, Supplements – 1 multivitamin (not sure on specifics at the moment), Rhodiola 10 (Pre-workout), Whey Protein (Post-workout)
Comments: Low on everything. Didn’t eat enough today.
Heavy Hammer Gym 