9Dec/102
Shoulder/Calves/Abs/Cardio/Heavy Bag
Finally I'm able to do some over head work. For the past couple of months I havn't been able to do any type of overhead press because there was a minor tweak in my left shoulder. Since taking proper care it's almost back to 100 percent. Yesterday's workout was great. Very intense once again!
- Reverse Grip Smith Machine Shoulder Press - 4x10-12 one dropset
- standing db laterals - 3x12 one drop set
- cable one arm lateral raise superset standing bb front raise - 3x12
- One arm standing db overhead press superset db shrugs - 3x12
- Oblique crunches (on hyper ext benc) superset leg press calve raises - 2 sets of 15 for oblique and 4x12-15 for calve
- weighted bench crunches 2x12
- standing straight barcable crunch 1x15
- boxing coordination training/heavy bag practice
- 1.5 miles run 15min
- 5 minutes stair climber
- i biked to and from the gym
basic heavy bag workout video next week!
9Dec/100
Food Log Wednesday December 8
- 5:15am 1/2 cup oatmeal w/ 27g whey, 27g whey shake
- 8:30am 8oz chicken breast,1 tbsp acv
- 11:50am 12oz can chicken,1 tbsp acv,1000mg flaxseed oil
- 2:10 11 egg whites,27g whey shake
- 4:20 8 oz chicken breast,baby spring mix,1 tbsp acv,1tbsp dijon mustard,5oz sweet potato,1000mg flaxseed oil
- 5pm workout
- 7:20pm 54g whey shake
- 9pm 12oz can of chicken,1 tbsp acv,1000 mg flaxseed oil