Want to compete next year

[bigcruz]

Today's grub
630am
4 eggs
1 wheat toast
1 cup coffee

10am
2 tbs pb
Handful almonds

1 pm
8oz chicken
1 cup brown rice
Green salad

4pm
Turkey samich

Pre
1 scoop jacked
Post
28g whey

730pm
8oz chicken
1/2 cup mushrooms
Asparagus buttered lightly

Bedtime
1/2 cup cottage cheese

[bwrag]

NIce diet and workout. You need to take some base line pics to look back at in a few months and see the progress you have made.

[bigcruz]

Identical grub today except no mushrooms for dinner and protien shake before bed

[bigcruz]

Shoulders
202lbs

Several people have told me I'm lookin thinner so something must be working

5min warm up jog

Db press
Was hoping to do the 75lbs but instead I increased my presses by one rep I'll try the heavier weight next week

70x7
70x7
70x6
55x8
55x8

Ball toss
10lbsx20,20,20,20

Superset with standing shoulder press

85x10
85x10
115x10
115x10

Lateral cable raise
10lbsx10,10,10

Superset with one arm barbell raise
45x10
55x10
55x10

Shrugs
255x8
275x8
295x7

30min on treadmill @3.5mph @4.5% incline

[bigcruz]

Today's food
6:30am
4eggs
1 wheat toast

10am
Turkey samich on wheat

1 pm
8oz chicken
Chopped mushrooms n bell peppers

4pm
28g whey

1 scoop jacked

Dinner
8oz chicken
Sliced steamed carrots
Green salad

Bedtime
1/2 cup cottage
1 tbs pb

[bigcruz]

Legs
202lbs

Squats
I didn't do as much weight as last time but I feel like I did a much better squat, I went deeper this week.

5min warm up jog

225x5
225x5
225x5
185x10
185x10

Jumping squat holding db at chest
60x10
60x10
65x10
65x10

Kickouts
90x10
100x10
100x10
100x10

Crunches
20
20
20
20

No cardio

[bigcruz]

Today's grub
630
4 eggs
1 slice wheat toast

10am
Turkey samich on wheat

1pm
8oz diced chicken
1 cup diced peppers n cactus
1 cup rice

4pm
28g whey

Pre
1 scoop jacked

Post
28g whey

Dinner
8oz chicken
Asparagus
Green salad

Bedtime
1/2 cup cottage cheese
1 tbs pb

[bigcruz]

Chest
Today's workout was very difficult for me, I feel I should be stronger. I'm going to make some adjustments to my diet tomorrow addin a bit more calories and protien see if that helps

5 min warm up jog

Bench
225x5
235x3,2
225x5
225x5
185x10
185x10

Db incline
70x5
75x5
75x5
60x8
60x8

Flat bench flys
30x12,12,12

Skullcrushers
70,6
75,6
75,5
60,10
60,10

Tri rope pulldowns
25x20,20,20

Cardio
30 min on treadmill @ 3.2mph @4.5%incline

[bigcruz]

200lbs
Back

I felt good today but am in need of a good pwo. I stopped taking jacked cuz the shit wouldn't let me sleep lol

Behind the neck wg pulldowns
120x6
120x6
120x6
100x10
100x10

Bent over rows
160x6
170x6
170x6
135x10
135x10

Deads. Oh boy was I excited for these

315x5
315x5
315x5

No bicept today

Cardio
30 min on treadmill @3.5mph @4% incline
Last 10 min @3.7mph @4.5% incline

[bigcruz]

Today's grub
630am
5 eggs
1 wheat toast
1 cup coffee

10am
Turkey samich on wheat

1 pm
8oz chicken
1 cup noodles dresses with vinegar
Handful of almonds

4pm
28g whey

Post workout
28g whey

Dinner
8oz chicken
Asparagus

Bedtime
1/2 cup cottage cheese

[Halo]

Great job with the diet and the workouts Cruz!!! Keep it up brother!!

[bwrag]

YOur deffinatley on the right track keep it up

[bigcruz]

thank you fellaz!

[MCx2]

Nice pulling there! Good job on keeping up with the diet too!

[bigcruz]

Shoulders
200lbs

5min warm up jog
Db press
70x8
75x5
75x5
55x8
55x8

Lateral cable raise
10x10,10,10

Super with one arm barbell press
55x8
60x8
65x8

Ball toss
10x25,25,25

Super with standing press
95x10
115x10
120x8

Shrugs
275x5
275x5
225x8
225x8

Uprights with 45lbs plate
3 sets of 15

Cardio
30 min on treadmill @3.5 mph @4.5% incline
Last 10 min @3.7 mph @5% incline