Journal Entry 70

Morning Weight – 165lbs

IMG_2432

Workout

  • Shoulders/Traps/Abs
  • DB Shoulder Press 6×10-4 (110lbs max)
  • Upright Row 3×10 (60lbs)
  • Lateral Raise 4×10 (20lbs)
  • Resistance Band Pull Apart 2×12
  • Shrugs 4×12 (185lbs)
  • Frog Situps 3×10

Got a really deep burn in my traps today.  I think dropping the weight on upright rows and getting the DB’s a little higher made my traps work harder.  Shoulders were so fried, I could barely lift 20 lbs overhead at the end.

For some reason my chest and triceps are still really sore.  Not sure why, but luckily it didn’t interfere with my should workout.

Tomorrow I will do an Upper body day, using all my favorite exercises for 8-10 reps.  No heavy sets tomorrow, no legs and no shoulders.  So basically bench, pull-ups, rows and arms.  I like doing higher rep type workouts on the weekends since I wont be able to lift again till Monday.

Nutrition

Chocolate Banana Shake

Chocolate Banana Shake

Pumpkin Banana Greek Yogurt Banana

Pumpkin Banana Greek Yogurt
Banana

4 oz chicken Broccoli Pepperoni 3 whole eggs

4 oz chicken
Broccoli
Pepperoni
3 whole eggs

5 whole eggs 5 oz Sweet Potato 1 Tbs Grass-Fed Butter

5 whole eggs
5 oz Sweet Potato
1 Tbs Grass-Fed Butter

Also had a power crunch chokolat bar which was alright, but quest bars are ten times better.

Really like sunny side up whole eggs for dinner.  On lifting day, I’ve been having about 8 whole eggs a day with grass fed butter.  Making Gainz. 😉

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