Monday, October 26, 2015 - Day 8

Sorry for the late post! I was busy all day!

Hello guys! So, this week around I want to see if I can hammer out some more work. Lets get started!

I woke up at 7am today to get this work out going.

Upper Body Day

Cardio

1. 20 minute run
2. 5 rounds of 3 minutes on the heavy bag with 1 minute break intervals inbetween (12oz gloves were  used)

Press (4 sets) - Moving up in weight next week

95lbs - 10 reps

115lbs - 8 reps

135lbs - 8 reps

145lbs - 4 reps + 1 Fatigue set of 10

Tricep Push Downs (3 sets) alternating with Bench Dips (3 sets) - Moving up in weight next week

30lbs - 12 reps

1st - 15 reps

30lbs - 11 reps

2nd - 15 reps

30lbs - 10 reps

3rd - 15 reps

Hammer Curls (3 sets) alternating with Bicep Curls - Moving up in weight next week

25lbs - 10 reps

25lbs - 10 reps

25lbs - 10 reps

25lbs - 10 reps

25lbs - 10 reps

25lbs - 4 reps

Seated Cable Row (3 sets) - Moving up in weight next week

70lbs - 10 reps

90lbs - 10 reps

110lbs - 10 reps

One Arm Dumbbell Row (3 sets ON EACH ARM) - Moving up in weight next week

30lbs - 20 reps (10 on each arm)

30lbs - 20 reps (10 on each arm)

30lbs - 20 reps (10 on each arm)

Barbell Row (3 sets) - Moving up in weight next week

45lbs - 10 reps

45lbs - 10 reps

45lbs - 10 reps

Diet

Breakfast - 10am

Melon Slices

Banana

Water - 16.9 FL OZ

Lunch - 1pm
Sandwich - (Whole grain bread, turkey, chicken, salami, swiss cheese, lettuce, tomato, Sriracha mayo)
Water - 16.9 FL OZ

Dinner - 5pm

3 Chicken Breast - (Covered in melted cheese, tomato, black olives, and little frito chips) - (27g of protein per breast) - 81g of protein
Steamed Broccoli
Silk protein shake - 2 scoops of Whey Isolate Plus (30g of protein per scoop) - 60g of protein
Banana
Water - 16.9 FL OZ

Picture Of The Day

Weighed in at 143 pounds after my work out in the morning. (Taken before breakfast)

8 days down, 23 more to go!