Rolling Along 3

Morning Weight – 168 lbs

Workout

  • Legs and Biceps
  • 1 mile run
  • Squats 6×6-8 (worked up to 225 for 6 reps then pyramided downward)
  • Shrugs 5×12 (185)
  • EZ bar curl 5 x 8 (70lbs)
  • DB lunge 3 x8 (35lbs)
  • Alt DB Curl 3×8 (35lbs)
  • DB Hammer Curl 3×8 (25lbs)

Nutrition

Chocolate Protein Pudding Half a Quest Bar Berries with coconut (had this meal twice today)

Chocolate Protein Pudding
Half a Quest Bar
Berries with coconut
(had this meal twice today)

Pumpkin Banana Shake 12oz coconut milk 1/2 cup of pumpkin 1/2 frozen banana 1/2 scoop vanilla protein ice

Pumpkin Banana Shake
12oz coconut milk
1/2 cup of pumpkin
1/2 frozen banana
1/2 scoop vanilla protein
ice

Stir-Fry 8oz Chicken 10 low -fat Turkey pepperoni Broccoli Onions

Stir-Fry
8oz Chicken
10 low -fat Turkey pepperoni
Broccoli
Onions

Journal

Wrote a post on the many benefits of dietary fat this morning.  Most people think fat is good for nothing and only make you fat, but they couldn’t be more dead wrong.  The type does matter as I state in my post.  I’ll do another post on carbs tomorrow, which may get even more hate than dietary fat. But as I’ll show, people that say carbs are bad or unnecessary have no clue what their talking about.

Got to the end of my PT study materials and have one section left.  All thats left is one section, take the exam, and get CPR certified then I’m ready.

The workout today was good and actually learned a beneficial tip for squats.  Apparently if you have long legs going really deep with a parallel stance puts a ton of stress on your low back.  The solution is to spread your legs out in a wider stance and point your feet outwards.  This allows you to use your legs more, which increase the weight lifted and takes stress off your lower back.  Putting too much stress on the lower back also hurts your posture, which never looks good.  I enjoyed doing squats again and super-setted most of my legs exercises with traps and biceps moves.  Felt good today.

Nutrition was on point again and feasted on potatoes and toast after my workout.  Forgot to snap a picture, but it was epic. I’m aiming for around 2400 calories today and looking to break another PR on my DB bench press tomorrow in the gym.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s