Guess I should make a log like everybody else.
Slight incline db press
35X15, 45X12, 55X12, 65X12, 70X12, 75X12, 80X12, 85X8, 90X9, 70X5, 55X6
supersetted with upright rows (more like a hang clean w.o. the catch or leg drive)
95X15 each set
Tricep cable extensions 90X12, 100X8, 90X12
supersetted with front delt raises
25X15 each set
In and out within 45 minutes. That’s the goal. I lift every other night due to my schedule.
Currently sitting at 195lbs in the morning boxers only.
Opps forgot food intake.
Breakfast: shake ~600 cal 30 grams pro, 60 grams carbs, 30 grams fat (every morning)
meal 2 bbq chicken breasts + mashed potatoes
meal 3 walnuts, almonds, and cranberry mix
meal 4 same as 2
pre w.o. 25 grams whey isolate, 5 grams bcaa, 60 grams carbs from grape juice
post w.o. same shake as breakfast only doubled.