17Dec/101
-Workout- Back/Shoulder/Bi/Tri/Cardio
Ron and I killed it again! Let me let you guys know a little about Ron. He comes from more of a power lifting back round. He always focused on the weight and not about the mental awareness of squeezing the muscles. So he's my protege and I look forward to getting him shredded. He's well on his way. Started at about 220lb and is now at 214lb. I've got him on a nutrition plan as well. Here's the workout.
- Seated Row Machine superset Wide-grip pulldowns - one warm up set, 3x10-12 one dropset on pulldowns
- Deadlifts superset Standing straight bar pulldowns - 3x10-12
- Seated Row superset overhand bb row - 2x12
- TRISET - reverse grip pulldowns,behind the neck pulldowns,hyper ext weighted - 3x12
- standing db laterals superset one arm standing db press - 2x12
- bb shrugs superset rope front raises - 3x12
- spider curls superset one arm cable pressdowns - 2x15-20
- concentration curls superset db kickback - 2x15
- Stairclimber 10 minutes 7.0 1 minute 8.0
- elliptical 1 minute level 18 as fast as i could
After my workout I came home and made a flat bread pizza and crushed the whole thing 
Paul Reitz December 4 NYC
Here is my latest shot from Paul Reitz! More to come very soon! Filming my Leg workout tomorrow! Happy Friday!
17Dec/100
Food Log Thursday December 16
- 5:15am 1/2 cup oatmeal w/ 1 scoop whey, 27g whey shake
- 9am 8oz chicken breast,3oz sweet potato
- 11:30am 35g whey shake
- 1pm 8oz chicken breast,1tbsp acv
- 3pm 6oz deli turkey meat,5oz sweet potato,1 peanutbutterball
- 4pm 1/2 cup oats w/one scoop whey
- 4:30pm workout
- 7pm 54g whey shake
- 9:15pm 8oz chicken breast,steamed zucchini,squash,mushroom,2 tbsp acv,1 tbsp extra virgin olive oil
- 10:40pm 11 egg whites, steamed veggies
Here is a picture of number 9. I'm going to start taking pictures so everyone can have a visual of my portions.