Monday, November 9, 2015 - Day 22

Side note: So I realized that it's been a little hard to drop weight because at the same time that I'm dropping fat, I'm simultaneously gaining muscle, which also accounts for body weight. So if that is true, I must up my cardio some more. I will begin to do 20 minute runs Monday - Friday. This will be a bit hard to keep up with, but I will for sure have to do it, if it means cutting fat faster than gaining muscle. So here goes to last third of my 31 day challenge...

Upper Body Day

20 minute run

Pull Ups
(1 time go set) - 14 reps

Bench press - (4 sets)

105lbs - 10 reps

125lbs - 8 reps

145lbs - 5 reps + 1 set of fatigue reps

145lbs - 3 set of fatigue reps

Tricep push down - (4 sets)

50lbs - 10 reps

50lbs - 10 reps

50lbs - 10 reps
50lbs - 6 reps

Tricep dumbbell extension

30lbs - 10 reps

25lbs - 10 reps

25lbs - 10 reps

Tricep seated bent over extensions

20lbs - 10 reps (On each arm)

20lbs - 10 reps (On each arm)

20lbs - 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 - 8 reps

110lbs - 6 reps

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

35lbs - 20 reps (10 on each arm)

35lbs - 20 reps (10 on each arm)

35lbs - 20 reps (10 on each arm)

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

55lbs - 10 reps

55lbs - 10 reps

55lbs - 10 reps
55lbs - 10 reps

Diet

Breakfast - 9am

Cup of watermelon

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 144.8 pounds after my morning workout. (Taken after breakfast)

22 days down, 9 more to go!