Journal Entry 27

Morning Weight – 168.5 lbs

Workout

  • Back and Biceps
  • DB Row 5×6-8 (100, 110,110,100,100)
  • Lat Pulldown 4×8
  • T-bar Row 4×8-12 (70, 80, 90, 70)
  • Hammer Pullover 4×10 (90, 140, 160, 160)
  • (Note – Biceps were fried at this point)
  • BB Curl 3×8
  • DB Curl 2×8 (25)
  • Hammer Curl 2×8 (25)
  • Cable Curls 2×12

Nutrition

Chocolate Coconut Protein Pudding with Berries

Chocolate Coconut Protein Pudding with Berries

Vanilla Coconut Protein Pudding with Berries

Vanilla Coconut Protein Pudding with Berries

3 oz lean beef 2 whole eggs 1 Tbs butter Broccoli, onions, artichokes Cheese

3 oz lean beef
2 whole eggs
1 Tbs butter
Broccoli, onions, artichokes
Cheese

Vanilla Oatmeal Protein Shake in a bowl Coconut added on top

Vanilla Oatmeal Protein Shake in a bowl
Coconut added on top

7 oz Chicken 10 oz Potatoes 1 slice of Ezekiel Bread Onions and Broccoli Parmesan Cheese

7 oz Chicken
10 oz Potatoes
1 slice of Ezekiel Bread
Onions and Broccoli
Parmesan Cheese

Journal

Changed up my split a little bit and posted it in the current goals tab.  Chest/Tri Back/Bi Cardio Legs/Arms Shoulders/Traps Cardio Repeat.  This allows me to hit the major muscle group with tons of volume and the minor muscle group with a little less volume.  Also allows 6 days in between each body part.  One major change to this is deadlifts will be done on legs day, so I can focus more exercises to hit the back directly on back day.  Arms also get hit twice and Abs get worked in some fashion on every lifting day.

Nutrition followed the biorhythm diet I posted earlier.  Basically all fat in the morning, protein spread out and about 100 carbs at dinner.  I’ve already had about 70 grams of carbs from other foods, so I got about 100 grams left at dinner.

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