Making Gains

Morning Weight – 170 lbs

Workout 

  • Chest and Triceps
  • DB BENCH 6×6-8 (set a new record with 85×8 followed by 85×5) Third personal record in a row
  • INC DB BENCH 4×8 (set personal best with this using 70X6) which is good after 6 sets of DB benching
  • CLOSE-GRIP BENCH PRESS DB 4×8 (45,40)
  • SKULL CRUSH DB 3×10 (30)
  • FLAT FLY 2×8 (30) Could be my new favorite chest isolation move, felt better than incline and machine flys
  • MACHINE FLY 3×15

Nutrition

Chocolate protein pudding with coconut and Quest bar Pb cup

Chocolate protein pudding with coconut and Quest bar Pb cup

Smoked salmon Rice  Toast Cheese  Sauce

Smoked salmon
White Rice
Ezekiel Toast
Cheese
Sauce

Banana Bread oatmeal flavored protein shake with chocolate protein

Banana Bread oatmeal flavored protein shake with chocolate protein

Vanilla protein pudding with coconut and berries Quest bar pb cup

Vanilla protein pudding with coconut and berries
Quest bar pb cup

Chicken Kabobs

Chicken Kabobs

Journal

Knocked out 3 more sections of my Personal Trainer certification today.  It can get pretty boring after a while and 3 is basically the max I can do and still retain the information

This morning did a post on the benefits of coconut.  This truly is a superfood and I’m trying to add it in some form to many of the foods I eat.

Workout out today was awesome.  Its the third Chest/Triceps workout in row in which I set a personal best.  I’m basically on fire at the moment in terms of strength gains.  My routine couldn’t be more basic, but the gains keep coming.  I’m going to ride out this momentum as long as I can.  “If it isn’t broken then don’t fix it.” Also flat DB chest flys are my new favorite chest isolation move.  I’ve tried INC DB flys, cable flys and machine flys in the past and felt more of a strain on my shoulder than actual chest recruitment.  Flat flys was almost all chest even with a light weight.

Nutrition went good today and added in some coconut flakes to my protein pudding.  I felt obligated to include some coconut after my post this morning.  Basically had some homemade sushi for lunch and it tasted awesome.  I’ve been consuming a lot of Ezekiel toast here recently, which when it comes to bread is about as healthy as it gets.  Doing chicken kabobs for dinner, which are probably one of my favorite meals.  Looking to get in around 2400 calories today to keep the gains coming.

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