- Spider Curls with Concentration curls with dips - 3x12 dips to failure
- skull crushers with close grip press with standing rope curls 3x12
- standing bb curls superset overhead both arm db ext standing 3x12 db ext to failure
- lying floor leg raises 1 set failure,rope crunches 1 set failure
- box jumps 2x20
here is a couple of pictures taken tonight one day before i leave for nyc in the morning.
Japanese: California Rolls
Sushi is generally a pretty healthy option, with one exception: If you’re ordering California rolls made with artificial crab and white rice, then smothering the whole thing in soy sauce, what you’re eating is sub-par McSushi. Instead of ingesting beneficial omega-3’s from fresh fish, you’re only taking in empty calories. Not only is artificial crab meat highly processed with added starches, vegetable oil, and MSG, it also contains high amounts of sodium. Whenever possible, opt for real fish, and sneak some extra fiber into the roll by swapping in brown rice instead of plain.
Indian: Chicken Curry
Chicken can be a lean source of protein and, when not in fried form, a great healthy choice. But the culprit here is the curry itself. Curry sauces often include large amounts of cream, coconut milk, or ground cashews to thicken the sauce. Instead, choose anything prepared tandoori-style, especially if that dish includes turmeric, which many doctors say helps prevent cancers by blocking a biological pathway needed for the development of melanoma and other cancers.
Soup: Broccoli Cheddar Soup
We’ve all read the studies about how people who eat soup before a meal are thinner. This is not always the case, and not all soups that are stocked with vegetables are good for you. Among the worst offenders is the takeout favorite, broccoli cheddar. It has a base of cheese and cream, and sky-high amounts of sodium. One 12 oz. serving of broccoli cheddar soup at Au Bon Pain will set you back 21 grams of fat, 50 milligrams of cholesterol, and nearly 1000mg of sodium—nearly half your entire recommended daily allowance. If you can find it, opt for a soup with a legume base like lentil or black bean. If you’re still not sure, stick to soups that have a clear broth rather than ones with thick and creamy bases.
Snack Time: Yogurt
But it’s yogurt. And yogurt has calcium. And, um… active cultures? While it’s true that there’s nothing wrong with yogurt itself, the extra helping of high-fructose sweetener at the bottom of those single-serve cups adds an extra 100 calories. And don’t think it’s better just because it’s organic: Stonyfield Farm is one of the worst offenders, notorious for its heavy hand when it comes to added sugars. A 6 oz. container of their Chocolate Underground yogurt has 220 calories, 36 grams of sugar, and 20 mg. of cholesterol. Instead, take control of how much sugar goes into your snack and go for plain Greek yogurt with fruit, which contains only 90 calories per 6 oz. serving, and the added bonus of extra protein.
Baked Goods: Banana Bread
This seemingly innocent grab-and-go breakfast may come off as a healthy option first thing in the morning, but just because bananas are involved doesn’t mean it’s good for you. One slice of banana bread at Starbucks packs a whopping 490 calories, 19 grams of fat, and 46 grams of sugar--three components that, together, are otherwise known as the holy trinity of weight gain. Instead, lose the bread and just eat an actual banana.
Salad Bar: Grilled Chicken With Creamy Dressing
Amid all those fresh veggies at the salad bar lie nutritional landmines like bacon bits, croutons, and vats of dressing that are easy to go overboard on when you’re serving yourself. When it comes to pre-made salads, steer clear of toppings: Cheese, meats, salted nuts, and creamy dressings can counter all the nutrients those veggies are adding to your diet. Case in point: Chili’s Caesar Salad with Grilled Chicken. But salad with grilled chicken is healthy, right? Wrong. This salad comes with a 1,010-calorie price tag and 76 grams of fat (blame it on fried croutons, gloppy dressing, and cheese). When in doubt, make sure that dressing comes on the side, and only choose salads that include one additional non-fruit or veggie topping.
- 5:15am 1/2 cup oatmeal w/ 27g whey,27 g whey shake,1000mg flaxseed oil
- 8:15am 8oz skinless chicken breast,5 oz sweet potato
- 12:45pm 2 cups eggwhites scambled,1 plate baby spring mix salad,5 large asparagus spears,1tbsp apple cider vinegar,1tbsp spicy brown mustard,black pepper, 1000mg flaxseed oil
- 4:20pm 8oz chicken breast 5 large asparagus spears,baby spring mix salad,1tbsp apple cider vinegar and black pepper
- 4:45pm workout (back,rear delt,ab)
- 6pm 54g whey shake
- 9pm 2 cups eggwhites, baby spring mix salad 2 large asparagus spears,1000mg flaxseed oil, red wine vinegar
here is another picture from the other night over at a friends house.