yesterday was off. the usual bacon cheeseburger, chili cheese fries, and ice cream for lunch and steak, shrimp, and ice cream for dinner as well as a haircut and a full body massage. i needed that. had some tight spots in my back and shoulders and needed some attention.
AM: 30 min walk, 4.2 mph, 2.1 miles
Bench- (45x10, 145x5, 155x3, 165x1) 172.5x5x2, 172.5x14
Seated alternating dumbbell curls- 20x15, 15
Squat- (45x10, 140x5, 160x3, 180x1) 190x5x2, 190x10
Abs- 40 situps
Due to some should pains during bench and pushups, going to cut out the freq pushups for a while and see if it gets better. will still do the pullups though. Decided to pull from a crossfit gym i read about and go to 40 of some type of ab exercise every workout. nothing against planks, but i have to do situps for my pt test, so want to put some focuse on that area of the body. also realized we were doing the curl rotation wrong, so switched it up today.
freq pull(5) 6 sets
post walk-single scoop whey, veggie greens, creatine
b: 3 hard boiled eggs, bacon, oatmeal, pineapple, oj, milk, coffee, multi, fish oil
s: apple, peanut butter, cliff bar
l: roast turkey, peppers, rice
post wo: 1 scoop whey, 1 scoop casein, glutamine
d: lasagne, chili, peppers
s: ham, turkey, apple
pre-bed: single scoop casein