Two In A Row

Woke up this morning at 9:00 and had the same breakfast: 4 whole eggs (scrambled), 1 cup of oats and 1 glass of orange juice. I waited way too long between meals as I had lunch at 2:00 without having a protein shake as a midmorning snack. Lunch: Same as yesterday. At 3:15 I had my pre-workout drink and headed off to the gym for today’s workout of primarily biceps with a little back thrown in.

Start Time- 3:50pm
*Biceps:
-High Incline Dumbbell Curls: 5 sets x 8@45, 8@50, 8@50, 8@45, 8@45
-45 degree Dumbbell Incline Half Curls: 5 sets x 12@30 (all sets)
-Lying Dumbbell Curls: 2 sets x 8@25, 6@25
-Standing Hammer Curls: 1 set x 10@30
-Preacher Barbell 15’s (5 low x 5 high x 5 full): 3 sets x 15@45, 15@55, 15@55 (couldn’t finish set)
Back:
-Close-Grip Lat Pulldowns (Front): 3 sets x 20@100 (all sets)
-Cable Rows: 3 sets x 15@120 (all sets)
End Time- 4:55pm

*I got a great pump in my bis today as I couldn’t even let my arm hang to my side without having to keep it slightly bent.

Once I got home from the gym I had my protein shake with 1 tbsp creatine mixed in and 2 rice cakes with natural peanut butter. About an hour later I had dinner. For an evening snack I’ll probably have a couple ounces of peanuts for some healthy fats and 30 minutes before bed I’ll have my final protein shake. Within the next week I will make a meal plan that I will stick with everyday.

ZHF

I'm Backkkk

I woke up this morning at 7:15 and had my usual bulking breakfast of 1 cup of oatmeal, 4 whole eggs (scrambled), and a glass of orange juice. At 11:15, I had my first of three protein shakes for the day. Although I don’t recommend waiting 4 hours between meals, I had no choice today because of my classes. I had lunch at 1:00 which consisted of two whole wheat wraps with a slice of turkey breast and a half a piece of American cheese on each. I usually prefer to eat much more of a meal for lunch when trying to put on muscle mass but again because of class, I didn’t have the time for anything else and hadn’t pre-made any meals, which I highly recommend doing. Immediately after class, at 4:30, I took my pre-workout drink along with around 10 whole wheat crackers. I got to the gym at around 5:00 for my usual Monday work out of primarily chest with a few tricep exercises (just enough to get a pump).

Start Time- 5:05pm
Chest:
-Bench Press: 4 sets x 10@225, 6@225, 4@225, 8@205
-DB Incline Press: 4 sets x 10@70, 12@70, 9@80, 7@80
-Flat Bench DB Flyes: 3 sets x 1o@50
-Dips: 3 sets x 15 (bodyweight)
Tris:
-Rope Pushdowns: 3 sets x 15@40, 10@50, 15@30 (held and squeezed and repetition on last set)
     superset with
-Overhead Rope Cable Extensions: 3 sets x 10@40, 10@40, 10@30 (held, squeezed last rep)
-Single-Arm Cable Pushdowns: 3 sets x 15@10, 15@10, to failure@20
End Time- 6:10pm

After my workout I had my post-workout protein shake followed by a glass of chocolate milk (I’ve found this post-workout combination to be beneficial when trying to put on some pounds). About an hour after my post-workout shake, I had approximately 8 oz of baked chicken breast for dinner. I would usually have a much larger dinner than this, especially adding in plenty of carbs, but today I haven’t been properly prepared, as you’ve seen. At 9:45, I had a snack of two rice cakes with 3 tbsp of natural peanut butter for a snack. I will have my final protein shake tonight at around 11:30 before I go to bed.

Daily Supplementation:
Breakfast: Multivitamin, Fish Oil, Flaxseed Oil
Pre-Workout: NO Shotgun, 1 tbsp creatine and 1 tbsp arginine (all mixed together)
Post-Workout: 1 tbsp creatine mixed into protein shake
Bedtime: 1 tbsp arginine mixed into protein shake