Monday, November 2, 2015 - Day 15

Hi guys, I kind of messed up my diet really bad this weekend when I went home for the weekend. So as a result, I did gain some weight hahaha.

Upper Body Day

20 minute run

Bench press - (4 sets)

105lbs - 10 reps

125lbs - 8 reps

145lbs - 5 reps + 1 set of fatigue reps

145lbs - 1 set of fatigue reps

Tricep push down

30lbs - 15 reps

30lbs - 12 reps

30lbs - 10 reps

Tricep dumbbell extension

25lbs - 10 reps

25lbs - 10 reps

25lbs - 10 reps

Tricep seated bent over extensions

15lbs - 10 reps (On each arm)

15lbs - 10 reps (On each arm)

15lbs - 10 reps (On each arm)

Basic Bench dips

1st - 10 reps

2nd - 10 reps

3rd - 10 reps

Bicep Curl

30lbs - 10 reps

30lbs - 8 reps

30lbs - 6 reps

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

70lbs - 10 reps

90lbs - 10 reps

110lbs - 6 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
55lbs - 6 reps

Diet

Breakfast - 9am

Cup of melons

Half a grapefruit

Water - 16.9 FL OZ

Lunch - 

Sandwich - (Whole grain bread, ham, roast beef, salami, swiss cheese, lettuce, tomato, Sriracha mayo)

Salad -

Water - 16.9 FL OZ

Dinner - 

3 Chicken breast - With tomato slices, lettuce, and cheese shredding- (27g of protein per breast) - 81g of protein

Silk protein shake - 2 scoops of Whey Isolate Plus (10g of protein per scoop) - 20g of protein

Water - 16.9 FL OZ

Picture Of The Day

I weighed in at 146.2 pounds this morning after my workout. (Taken after breakfast)

15 days down, 16 more to go!