Bench press: 5x5(175) 3x3(185)
Floor dumbell press w/ 1 second pause at bottom 3x10(50)
tricep dumbell extensions 3x10(25)
tricep pushdowns with rope 3x10(30)
Prior to tuesday i haddnt lifted for 12 days(christmas break) so i was unsure if i could even finish my first 5 sets but i got it done witch was new pr for me but my arms were dead during the rest of my workout. I got 10,9,8 for the floor press, 10,8,6 for the extensions and i completed the pushdowns.
today was my first day of hiit n i nearly shit my self(not too good at runnin plus asmatha n shit), and my next cardio day is tom. I do the cardio right after i wake up with a scoop of whey n water
as of now im tryin to work on my diet n increase my protien intake.
overall it was a good workout but my chest was sore going into it and now it is sore as a mofo. The clean and preses were also hard as a biotch
i had a PWO shake of 2 scoops whey with 8 once water and a couple pieces of chdder chesse later on
You might want to check this out in the Diet forum, but I am under the impression if you are trying to lose weight, cardio first thing in the morning on an empty stomach is best.
Some would argue that cardio first thing in the morning on an empty stomach should be used only as a last resort - the risk of losing LBM is very high during this time. It may be best to consume at least something first - a shake or something with some carbs and protein (not really sure on what it should include, you'd have to ask someone else or check out the diet and nutrition section).
Push yourself. Enjoy yourself. Be yourself.
Knowledge is power. Obsessed with functional strength. Journal
Monday was my upper body day, it felt kinda dificult but that might be becasue i was hungry as shit. Bench Press
1x1 185 2 Board press
1x3 190 off the floor skull crudhers
4x5 70 Hammer pulldowns
3 x10 65 on each side, i barley got through the second set but pulled through the thrid and comprimised my form slightly
Today was legs day Squat
3x3 275 i got through the first 2 sets but i got stuck in the whole on the second rep of the third set Deadlifts with green bands
1x7 175, for the last rep i moved down to 155, those are a bitch to lockout with Glute and hams
power runner with a 45 n 25 each side for 2 minutes
im still tryin to workout some major kinks in my diet, im only gettin about 120 grams a day n i cant find more.