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Early start (for me) today. I'm off to the gym to see what I can accomplish in a couple hours.
This is my first day on this shoulder routine, so I can't imagine it taking more than an hour. Smaller muscle group that can't take much abuse from high weights. If I'm finished early, I'll crank out a ton of low weight, high-rep stuff to break em down further if necessary. My chest has recovered, so maybe I'll throw in an extra chest day. We'll see what happens 💪😊
One more week left of eating in a deficit...
Shoulder Day (Strength)
Standing Arnold Press:
5x3 (45x2 = 90#)
DB Incline Bench Press:
5x3 (55x2 = 110#)
Rear Delt Flyes:
5x5 (35x2 = 70#)
--SUPERSET WITH--
Paused Lateral Raises:
5x3 (25x2 50#)
Front Raises:
5x3 (40x2 = 80#)
Seated Rear Delt Flyes:
5x3 (30x2 = 60#)
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150.0 lb
Lost so far: 8.0 lb.
Still to go: 0 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 26 January 2019:
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2597 kcal
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Fat: 36.16g | Prot: 180.28g | Carb: 392.16g.
Breakfast: Winco Foods 1% Lowfat Chocolate Milk, Publix Quick Cooking Oats. Second Breakfast: Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Now Sports Carbo Gain, Ocean Spray Diet Cranberry Juice, Optimum Nutrition Micronized Creatine Powder. Elevenses: Winco Foods 1% Low-Fat Chocolate Milk, Coffee (Brewed From Grounds), Isopure Zero Carb Protein Isolate (Creamy Vanilla), Now Sports Carbo Gain. Lunch: Fiber One Chewy Bars - Oats & Chocolate. Dinner: Hidden Valley Fat Free Ranch Dressing, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Ocean Spray Diet Cranberry Juice, Pacific Natural Foods Cashew Carrot Ginger Soup, Kitchen Basics Chicken Bone Broth, S&W Organic Pinto Beans, Basmati Rice, Chicken Thigh (Skin Not Eaten). Supper: Vitafusion Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. more...
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2497 kcal
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Activities & Exercise:
Heavy Weight Lifting - 1 hour and 15 minutes, Resting - 4 hours and 15 minutes, Sleeping - 6 hours, Watching TV/Computer - 3 hours, Driving - 1 hour and 15 minutes, Showering - 15 minutes, Bus Driving - 8 hours. more...
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losing 3.5 lb a week
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