Day 5 Workout- chest and Abs Superset 1 incline dumbbell flys Weight x reps- 15x12 15x12 15x12 15x12 Dips *x12 *x12 *x8 *x8 Superset 2 Bent leg crunch *x12 *x12 *x12 *x12 Knee raises *x12 *x12 *x12 *x12 Workout time 38 mins
The incline flys i had pretty good form and good weight but i might have had the weight too high above the shoulders, i'll work on that next time. The dips were supposed to be weighted but i was pretty sure i was gona lose form if i did weighted dips my first time doing them in 5-6 months as i suspected i was right in the conclusion that i shouldn't use weights. On the last set i barely got to 8 before falling off the plat form, and thats stretching it, i lost my form at like 6-7 reps. On my abs i could tell they were in alot better shape, i also streched it out before doing them, but i didn't have any craps what-so-ever. I didn't feel like i was gona die eather like i did the past 4 days, i think i might be getting use to the pace. One more week of this workout and then its on the the tough stuff
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Diet-
Breakfast- .5 cups of otmeal mixed with 1 cups of milk, 1 cup of water, 1 tlbs. of conola oil+ 3 edd whites, half a banana
cals-420 fat-20g carb-39g prot-22g
postworkout meal-shake-1.25 scoops of wehy, 3 frozen strawberrys, 1/2 banana, 1 tbls. conola oil, 4 tbls. honey
cals-691 fat-30g carb-100g prot- 31g
snack- 3 oz cooked chicken, .25 cups wheat flower, .5 tlbs. olive oil, 3 oz baked potato
cal-385 fat-16 carb-39 prot- 21
lunch-.25 cups of flower, 2 oz of tuna (can),.75 tbls. olive oil, .5 cups of spinach raw,.5 banana, .5 cup of OJ
cal-411 fat-15g carb-51g prot-19g
snack- warp made with .25 cups of flower, 3 oz of boonless skinless turkey light meat. .75 tbls. olive oil, 3 oz potato, celery stick
cals-430 fat-15g carb-42g prot-29g
dinner- .5 cup cooked brown rice, chicken with bone 4 oz., broccoli 1 cup, .75 tbls. of olive oil, .1 cup green beans
cals-415 fat-19g carb-32g prot-31g
Total- cal-2752 fat-116 carb-303 prot- 153 Alright i lowered my cals alot in the past few days i've been feeling hungry a bit quicker, but i think thats expected as long as i gain weight i'm happy. fat went down alot, and i'm happy with that level, gives me room to rais alittle bit i i want to. carbs went down too. i'm gona lower the protien about 2-10 grams and rais the fat to 125 or so i think. all in all i think i had a pretty good diet today.
weighting myself in two days. i hope i put on some weight. i look different from when i started though without question. My chest, shoulders, and back gained size dramatically. My arms and legs are coming along nicely actually there not far off from what i noticed with my better gains.