- Joined
- Oct 12, 2016
- Messages
- 565
Yesterday was Push day after work.
Slight incline DB flyes 2x20, 3x12
Wide grip bench press 2x15, 2x10, 4x6, dropset 1x6/8/11
SS: Incline DB press w/ BW dips 4x10/8
SS: BW dips w/ DB skullcrushers 4x8/12
SS: Standing side lateral raises w/ Seated Arnold press 4x10/8
Yesterday's macros:
Calories 3715
Pro 270
Carbs 420
Fat 85
Weight 177
Today was leg day.
Treadmill 10 mins
Bike 10 mins
SS: Machine calf raises w/ seated calf raises 2x15/12, 4x10/10
SS: Hack squats w/ leg press 1x15/15, 1x12/12, 4x8/8, 1x12/15
SS: Leg extensions w/ seated leg curls 1x12/12, 3x10/7
Lying single leg curls 3x8
Today's macros:
Calories 3998
Pro 268
Carbs 485
Fat 90
Weight 177
Tomorrow is probably just cardio, or a Pull session if I have enough time.
Slight incline DB flyes 2x20, 3x12
Wide grip bench press 2x15, 2x10, 4x6, dropset 1x6/8/11
SS: Incline DB press w/ BW dips 4x10/8
SS: BW dips w/ DB skullcrushers 4x8/12
SS: Standing side lateral raises w/ Seated Arnold press 4x10/8
Yesterday's macros:
Calories 3715
Pro 270
Carbs 420
Fat 85
Weight 177
Today was leg day.
Treadmill 10 mins
Bike 10 mins
SS: Machine calf raises w/ seated calf raises 2x15/12, 4x10/10
SS: Hack squats w/ leg press 1x15/15, 1x12/12, 4x8/8, 1x12/15
SS: Leg extensions w/ seated leg curls 1x12/12, 3x10/7
Lying single leg curls 3x8
Today's macros:
Calories 3998
Pro 268
Carbs 485
Fat 90
Weight 177
Tomorrow is probably just cardio, or a Pull session if I have enough time.