Day 2 of training cycle and tomorrow I get to pin second shot... Excited!!! So I am now doing speed bench on Mondays and heavy delts/tris...I was supposed to do bands but i was running late so workout was like this
Speed bench-10x2 @ 225
Pin Press lockouts - 405 x5(after warmups)
Military press-5x3 @ 195 (ive done much more but just started back doing them regularly
Weighted Dips- 3x5 75lbs on belt and will INC to 90
This was it...
Most people hate reading diet stuff but for an idea
1 .Coffee and 3 glazed donuts LOL
2. weight gain shake (900 cals roughly)
3. 3 slices of pizza and water
4.Post wo weight gain shake after intra gatorade with added creatine and BCAAS
5. 6 eggs bagel gatorade
6. 2 cheesburger popcorn soda
7. ice cream.
8. Drinking another weight gain shake.
This is an idea now normally breakfast is eggs sausage toast and weight gain shakes in between 2-3x day with lunch usually leftover dinners anything from steak and potatoes to salmon and rice then dinner is something new either beef,chicken ,pork or fish with some carbs. I often have two breakfasts one small like the donuts or cereal and then eggs and sausage or pancakes/bacon etc ...If I don't use shakes and Im not on the run ill do two breakfast style meals /2 lunch and 2 dinners. I try to get 3 hours on the dot or 4 hours at the most. Supplements include weight gainer,creatine,vit c, zinc,magnesium,MULTI,DMAE, and Nutrabio Pre workout with ephedrine added on "heavy" days... A gallon of water usually consumed on trainingdays bit less on days off...