2/20/26
Whats up guys..
I slept in today and felt great..!! I've noticed lately that im not getting really too sore from training and when I am sore it doesn't last more than a day..
So Im starting to recover faster! Which I believe is the result of the good quality gear from us-pharmacies.net!! I cannot wait for my order to come in!!
I actually slept in today I went to bed around 12:00a.m last night and woke up at 9:00a.m
I felt rested and full of energy!!
Total sleep : 9 hrs..
Weigh in: 243!! ( after 1 meal)
Today I have a full upper body workout planned along with my usual 45 min of cardio... You'll notice that I switched from doing the ski machine to the stair stepper to maximize calorie burn in the alloted time..
I sweat like crazy on the stair master!!
Also I want to bring up that while I was taking my weekly picture for my physique update,
I noticed that my right arm was like a whole inch SMALLER than my left arm!!!
So I didnt post the double bi updated pic..
That being said you'll see in my routine that I'll do the 1st couple of sets with both arms then finish the last couple with only my right arm..
I also incorporated iso-lateral movements as much as I could.. gym was busy
..
Training :
Full upper body workout/ cardio
warmup: 20 min ski machine level 20
190 total calories
Exercise#1
Lat pulldown
Set#1 143lbs x 10 reps
Set#2. 165lbs x 10 reps
Set#3. 165lbs x 8 reps
Set#4. 165lbs x 7 reps
Exercise#2
Seated cable rows
( wide grip)
Set#1 121lbs x 12 reps
Set#2 143lbs x 8 reps
Set#3. 143lbs x 10 reps
Set#4. 143lbs x 10 reps
Exercise#3
Chest Machine Fly
Set:1 110lbs x 15 reps
Set#2 130lbs x 10 reps
Set#3 130lbs x 10 reps
Exercise #4
Machine flat chest press
Set#1 185lbs x 12 reps
Set#2. 185lbs x 12 reps
Set#3. 185lbs x 12 reps
Set#4 205lbs x 10 reps
Exercise #5
Shoulder Press machine
Set#1 130lbs x 12 reps
Set#2. 150lbs x 10 reps
Set#3. 160lbs x 10 reps
Set#4 160lbs x 9 reps
Exercise #6
Cable Lateral Raises
Set#1. 85lbs x 10 reps
Set#2 85lbs x 10reps
Set#3. 85lbs x 10 reps
Exercise # 7
Machine Dips
Set#1 185 lbs x 20 reps
Set#2 225lbs x 12 reps
Set#3 245lbs x 12 reps
Set#4 245lbs x 12 reps
Exercise# 8
iso-lateral cable pushdowns
Set#1 15lbs x 10 reps
Set#2 20 lbs x 10 reps
Set#3 20lbs x 10 reps
Set#4 20lbs x 8 reps
( right arm only)
Set#5. 20lbs x 7reps
(right arm only
Exercise #9
Triceps overhead extensions:
Set#1 70lbs x 10 reps
Set#2 80lbs x 8 reps
Set#3 30lbs x 8 reps
(right arm only)
Set#4 30lbs x 8 reps
(right arm only)
Exercise#10
Biceps preacher curl machine
Set#1 105lbs x 8 reps
Set#2 105lbs x 8 reps
Set#3. 45 lbs x 8 reps
(right arm only)
Set#4. 45lbs x 7 reps
(right arm only)
Exercise#11
Iso- Lateral Biceps cable curl machine
Set#1 105lbs x 10 reps
Set#2. 105lbs x 9 reps
Set#3. 45lbs x 8 reps
(right arm only)
Set#4. 45lbs x 6 reps
(right arm only)
Cardio:
45 min on stair stepper fat burn mode level 3-7 alternating resistance
Total calories
526 calories..
Nutrion/ Meals:
Meal 1:
2 whole eggs
300 grams egg whites
1 cup black beans
1 cup black coffee
Calories: ~520
Protein: ~63 g
Carbs: ~40 g
Fat: ~10 g
Meal 2:
4 scoops protein powder
Calories: ~480
Protein: ~96 g
Carbs: ~16 g
Fat: ~6 g
Meal 3:
200 grams 93/7 lean ground beef
125 grams white rice
Calories: ~494
Protein: ~48 g
Carbs: ~35 g
Fat: ~16 g
Meal 4:
2 scoops protein powder
Calories: ~240
Protein: ~48 g
Carbs: ~8 g
Fat: ~3 g
Daily Totals:
Calories: ~1,734
Protein: ~255 g
Carbs: ~99 g
Fat: ~35 g
