TGIF ... but it's Gon' be a long one ... ending my day with a leg session - FTW
[center][color=green][b]Thursday 3.8[/b][/color][/center]
[b]Training[/b]
Focus: Chest/Triceps/Shoulders
Machine Chest Press/Fly Warm Up - x3 each
Flat Bench Press (barbell) - WU 15/45, 12/95, 10/105, 8/110, 5/115x5*
Incline SM Bench Press - 10/95x4
ss w/Machine Fly - Hoist machine (still can't determine the weight stack) - 12x4
Flat Bench DB Pullover to Press - 12/35x3
ss w/Overhead Tricep Extension - 0/35, 10/30x2
Tricep Pushdown - 12/30, 10/35, 10/42.5, 10/50
ss w/One Arm Cable Pulldown (rev grip) - 10/15x4 (r,l)
Standing Arnold Press - 10/22.5x3
*This was a great lift, I'm definitely DIGGING my chest sessions - lifting heavier than ever. HOW?!?!? I have no idea - bench felt great... I'm definitely going to push the weight next flat bench (bar) day to see what I've got in the tank!
[b]Nutrition[/b]
Calories: 1799
P/F/Cho: 173/65/127
Eatzaaaa...
Breakfast - Eggs, cottage cheese, diced green chillis... silly yolk broke
[IMG]http://i1198.photobucket.com/albums/aa458/allynblind/P1000752.jpg[/IMG]
Dinner - Big ol' salad w/tuna, steamed broccoli/brussels, veggies, egg
[IMG]http://i1198.photobucket.com/albums/aa458/allynblind/P1000753.jpg[/IMG]
Random sweet potato bites on rice cake covered with WF pancake syrup
[IMG]http://i1198.photobucket.com/albums/aa458/allynblind/P1000755.jpg[/IMG]
Macro meeter - Lemon basil 'mousse' (after 30 minutes in the freezer to chill/harden a bit)
[IMG]http://i1198.photobucket.com/albums/aa458/allynblind/P1000756.jpg[/IMG]
A few add ins
[IMG]http://i1198.photobucket.com/albums/aa458/allynblind/P1000758.jpg[/IMG]
[b]Calorie Expenditure[/b]
Calories Burned: 2972
**Client overload today (I usually have a light Friday)... BUT leg session comes at 1:30.... bringitonnnn
BUSY BUSY BUSY... the name of my game lately
[center][color=green][b]Tuesday 3.13[/b][/color][/center]
[b]Training[/b]
Back was feeling a bit better today... going to REALLY stretch things out for the leg session Wednesday!
SMFR: 7 minutes
Focus: Chest/Triceps/Shoulders (didn't have as much time as usual, but still got IT IN)
Machine Press/Fly Warm Up: 12x3 for each
Flat Bench Press: 12/95, 10/105, 8/115, 5/120x3*
SM Incline Bench Press: 12/95x3
ss w/Machine Fly: 12x3
Incline Cable Cross: 12/30x3
ss w/Standing One Arm Cable Press: 12/20x3 (r,l)
Standing Barbell Shoulder Press: 12/30x3^
Upright Row: 12/30x3^
Close Grip Press: 12/30x3^
^Performed as circuit
*As stated, I really had to push to get this session in between clients and admin work; I've been insanely busy today and I really think the time change and pace of life in general has me juuuuust a 1/4 step bhind the 8 ball this week. Working through it and I should be a-ok to go soon! Light schedule today and hopefully I'll get some time to relax a little and get some FNS study time in. This kid is BE-HIND
[b]Nutrition[/b]
Calories: 1800
P/F/Cho: 174/66/128
*I am going to be making some adjustments... losing a little more than a pound/week and I'd like to be a solid 1.5/week down... I have a few 'deadlines' in the next 6 weeks and 8 weeks so going to play a bit with numbers. Raising protein slightly, dropping fat intake slightly. Dropping cals 50. We shall see!
Pictures of food are fun...
Rice cake w/Biscoff spread, eggs, cottage cheese and some random lean meats
[IMG]http://i1198.photobucket.com/albums/aa458/allynblind/P1000785.jpg[/IMG]
Baked kale chips, chicken covered in cheese and a 'cheesy salsa' sauce, baked squash
[IMG]http://i1198.photobucket.com/albums/aa458/allynblind/P1000787.jpg[/IMG]
Junk bowl accompaniment - Honey Kix w/almond milk (had some carb room and cereal seemed fun)
[IMG]http://i1198.photobucket.com/albums/aa458/allynblind/P1000788.jpg[/IMG]
[b]Energy Expenditure[/b]
Calories Burned: 2969
LEG DAY today! Gon' do my bestest then try to enjoy life for a few hours. :) Enjoy yours!