This is my full day of eating and work out. Please let me know if you see any flaws or anything that needs improvement
When i get home from work about 12 30 am 2 scoops of true mass gainer vanilla flavor with 1 cup 2 percent reduced fat milk. I choose to take the mass gainer before bed because it was a recommendation from another trainer. Whats your thoughts. 550 calories total.
8 45 am pre workout
1 slice whole grain bread
1 table spoon peanut butter with 1 table spoon of jelly
1 bannanna
3 table spoons of greek yogurt vanilla flavor
About one third to a 1/2 of my post worwork out shake. The pre workout i took worked fine no sluggishness at all.
My workout started close to 9 30 am.
Dumbell bench press with 60 pound dumbells 4 sets of 10 reps with around 90 seconds rest
1st set 10 reps
2nd set 10 reps
3rd set 10 reps
4th set 7 reps
Best i ever did so i think its about time to bump it up to 65 pounds now.
Dumbell shoulder press 5 sets of 6 reps with 40 pounds. With 90 to 120 second break between each set
1st set almost 7 reps
2nd set alnost 7 reps
3rd set 6 reps
4th set 6 reps
2 minute break 5th set 3 reps.
Rear delt flyes 3 sets of 15 to 20 reps with 10 pound dumbells
Weighted Tricep dips close griped to target triceps. Body weight 158 to 160 pounds with 15 pound kettle bell attached 90 second break between each set.
1set 10 reps
5 minute break due to being in the rest room.
2nd set 10 reps
3rd set 7 reps
4th set 7 reps 20 second break after 7th rep then body Weight dips to failure only was able to do 8 more reps
Barbell bent over row 4 sets 8 reps 150 pounds 90 second break between sets
1st 8 reps
2nd set 8 reps
3rd set 7 reps
4th set 7 reps.
I wanted to do another set but i was short on time.
T bar row machine close grip to hit more lower lats. 4 sets of 10 reps with 75 pounds
1st set 10 reps
2nd set 10 reps
3rd set 7 reps. Dropped the weight to 70 pounds
4th set did 5 reps took 15 second break then did 5 more reps.
Is it ok to do 2 rowing exercises in a row.
Barbell curls with 65 pounds 4 sets shooting between 6 to 8 reps 90 second break
1st sets 6 reps with 1 cheat rep
2nd set 5 reps with 2 cheat reps
3rd set only to 4 reps dropped the to 60 pounds did 4 more reps
4th set 6 reps at 60 pounds.
Dumbell curls burning out with 10 pound dumbells.
1st set 20 to 30 reps
2nd set 20 to 30 reps
3rd set 20 to 30 reps
4th set 20 to 30 reps
Workout time 75 to 80 minutes went a little longer than i wanted it too. Workout was good though let me know what you think
Post work out shake syntha 6 birthday cake remix flavor my favorite
Post workout meal 11 45 am 1 bowl quaker oats with 1.25 cup of 2 percent reduced fat milk
2 eggs scramblec with spinach and peppers
On my way to work one 8 ounce bottle lipton green tea. Around 2 pm
4 pm 2 slices whole grain toast with 2 table spoons peanut butter and 1 bannanna.
7 pm dinner 5 ounce chicken breast that was sauteed in vegetable oil. Half cup brown rice with a quarter cup of quinoa
From 9 45 to 11 pm 14 grams almonds 130 grams of green grapes and 1 yellow bannana
Then i head home and get there around midnight where i start all over again.
Total calories 3,508
Fat 104g. 26% of macros
Carbs 465g. 51% of macros
Protein 209g 23% of macros