Weight 231lbs
I will not be able to weigh myself again until home, but this was my weight as of this past Saturday.
Day 1- Chest, arms and core
High Incline barbell press
45lbs X 8
95lbs X 5
135lbs X 5
225lbs X 5
275lbs X 5
225lbs X 10
Low Incline barbell press (one notch above flat)
45lbs X 8
135lbs X 8
225lbs X 8
315lbs X 2, rest 30 sec, then 2 more reps at 315lbs
Tower 200 flies for chest
3 sets of 10 reps with a very hard squeeze on each.
Tricep press down with homemade plate loaded set up, super set with bicep curls from the Tower 200
25lbs X 10 tris, 16 reps per arm bi's
50lbs X 10 tri's, 16 reps per arm bi's
75lbs X 10 tri's, 16 reps per arm bi's
75lbs X 10 tri's, 16 reps per arm bi's
Leg raises from a decline bench
set of 10, 8 and 8
One set of Dragon Flags, 5 reps ( not quite ready for these yet)
Meal 1(pre work out)- 1.5 cups egg whites, i packet natures path oatmeal, one english muffin
Meal 2(post workout)- 5oz ground beef, 3 whole eggs, 1 cup dry brown rice pasta
Meal 3- tuna sandwiches
Meal 4- 8oz ground beef, 1 cup rice pasta
Meal 5-8oz ground beef, 1 cup rice pasta
A few cups of fairlife ultrafiltered milk in between meals.
Will eat again before bed. Not sure what yet.