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You guys I had the best workout!!
I was really dragging this morning but was determined to show up and do the work. I went in to the gym determined to push myself. And I hit a PR! On the lat pull down I usually do a set at 40# and then a couple of sets at 50#. Today I set it at 40# climbed up on the seat grabbed on to the bar and knocked out my 10 reps with ease. I reached over to up the weight and realized there was a 10# weight plate added to it! SO I took it off and changed it to 75#. I did 3 sets of 5! The best part, the bodybuilder using the other side of the cable machine next to me kept looking at me (I look a little crazy hopping up on the seat to grab the bar each time I start a set) and when I was done he smiled and stuck his fist out for me to bump! lol
I didn't do so great with my first try on the bench though. I was wobbly. The bar feels like 45# I didn't use any plates. It's not too heavy but not light enough for me to control easily. I missed the hook when trying to re-rack the right side. I panicked for a second but I just used the other hand to get it up there. I will continue to practice with it but I wont rely on that movement alone until I build up strength.
Treadmill while stretching upper body 5 minutes
Assisted pull up machine 85#: supine pull up 5, scap pull up 3 sets 10 (my grip strength sux)
Bench press with bar (45#): 1 set 10, 2 sets 5
Lat pull down: 50# 10 reps, 3 set 5 75#
Over head press 30# easy bar: 2 sets 5, 2 sets 4
Tricep press:10 reps 40#, 4 sets 5 45#
Dumbbell curl 12# 3 sets 5 (not challenging enough)
Cable row (v bar) 60# 3 sets 5
Dumbbell curl 15# 6 sets 5 reps (perfect amount of weight)
Foam rolled hammies and glutes and back
Incline crunches 50
I came home and had a piece of dark chocolate oreo cake I made and Salmon and peas. An hour later I had cherries, sausage and eggs on Asiago foccacia. I also had a little breakfast and pre work out shake before the gym 👍
I ordered some knee sleeves. I can't wait for my next deadlift day. I saw a guy move a couple of benches out of the way and dead right in the middle without anyone complaining so I will do that next time.
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2137 千卡
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脂肪: 92.04克 | 蛋白质: 132.48克 | 碳水物: 197.46克.
早餐: Johnsonville Sausage Patty, Panera Bread Artisan Focaccia with Asiago Cheese, Integrated Supplements Whey Isolate Protein - Vanilla, BodyTech Creatine Monohydrate, Optimum Nutrition Pre-Workout. 午餐: Kirkland Signature Organic Apple Sauce, Great Value Extra Large Eggs, Chocolate Cake (Dry Mix, Pudding Type) , Green Peas (Frozen) , Great Value Pink Salmon Skinless Fillets. 晚餐: Trader Joe's Hass Avocado, Wholly Guacamole Avocado Verde, Tostitos Organic Yellow Corn Tortilla Chips, Foster Farms Rotisserie Wings, Roasted Broiled or Baked Chicken Breast. 小食/其他: Nabisco Fudge Covered Nutter Butter, Sour Patch Kids, Perky Jerky Turkey Jerky, Lindt Excellence Intense Orange Dark Chocolate, Integrated Supplements Whey Isolate Protein - Vanilla, Cheetos Cheese Puffs. 更多的......
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