May 3rd Gym


  • Pre gym snack: Granola bar


Gym: Shoulders:

Seated presses:

  • 10 reps 25lbs

  • 10 reps 45 lbs

  • 11 reps 55 lbs

  • (no rest)

  • 12 reps 30 lbs


Vertical barbell rows:

  • 10 reps 60 lbs

  • 9 reps 80 lbs

  • 9 reps 80 lbs

  • (no rest)

  • 12 reps 40 lbs


Interspersed Shoulder Flies and Front Raises:

  • 12 reps 20 lbs shoulder flies

  • 12 reps 20 lbs Front raises

  • Alternating shoulder flies and front raises to failure 16 reps 20 lbs


Shrugs on iso machine

  • 12 reps 180 lbs

  • 12 reps 180 lbs

  • 10 reps 180 lbs


10 minutes elliptical (going to be working up to this. My flat feet mean I have to be careful with my form and I can't do this for a long period of time without arch/foot pain)

15 minutes Stationary bike (ran out of time and had to be home, was going to do 25 minutes)

  • Meal 1: Protein shake, water, 1 1/2 scoops. 2 whole Hard boiled eggs, 1 egg white.

  • Meal 2: Ground Salmon patty, Chicken breast with raspberry salsa.

  • Snack: TBSP of soynuts

  • Meal 3: Pork chop (small), fresh green beans, 1/4 cup small potato wedges.


 

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