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Today was Push Day
Rotator cuff warmup then straight into flat bench.
1 x 10 @ 45 lbs
1 x 10 @ 95 lbs
1 x 10 @ 135 lbs
1 x 6 @ 185 lbs
3 x 6 @ 225 lbs
1 x 8 @ 185 lbs
WASTED! The higher rep ranges and complete range of motion are forcing my max lifts down but my effort up.
250 m row
1 x 20 pec deck flies @ 100 lbs
250 m row
1 x 20 pec deck flies @ 90 lbs
250 m row
1 x 20 pec deck flies @ 90 lbs
250 m row
1 x 20 seated shoulder press @ 135 lbs
2 x 20 seated shoulder press @ 115 lbs
250 m row
3 x 20 triceps press down @ 55 lbs
250 m row
2 x 20 narrow grip press down (throat crusher)
3 x 8 @ 75 lbs upright rows straight into
3 x 6 @ 75 lbs standing military press
3 x 20 @ 20 lbs single arm cross body tricep extentions
Damn Dude!
Yesterday I was so tired I went to bed a 17h20 and I woke up at 05h00 just ahead of my alarm this morning. I felt rested; I hope I can get to sleep early tonight again. I just feel as though I need some extra sleep. I don't get out of the office till 18h00 then half an hour walk home supper into me by 19h00-19h15 then relax for an hour or so then sleep, I hope.
Diet Calendar Entries for 27 October 2014:
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2608 kcal
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Fat: 61.50g | Prot: 373.39g | Carb: 132.00g.
Breakfast: Precision Engineered Whey Protein Isolate, Now Foods Dextrose Powder, Precision Engineered Whey Protein Isolate, Now Foods Dextrose Powder, Allmax Nutrition Creatine, Precision Engineered Whey Protein Isolate. Lunch: Chicken Thigh Meat (Broilers or Fryers, Stewed, Cooked). Dinner: Tenderloin Pork. Snacks/Other: Tim Hortons Plain Bagel with Light Cream Cheese. more...
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5317 kcal
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Activities & Exercise:
Walking (exercise) - 3.5/mph - 30 minutes, Weight Training (moderate) - 1 hour and 40 minutes, Standing - 1 hour, Sitting - 8 hours and 30 minutes, Walking (moderate) - 3/mph - 30 minutes, Sleeping - 8 hours, Resting - 3 hours and 30 minutes, Housework - 20 minutes. more...
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