I can't believe it, but my Abs are still super sore! And after todays workout I'm sure my arms will fall off tomorrow.

1st meal: (8:00am) 285cal., 34g carbs, 17.5g protein, 9g fat
2nd meal: (10:30am) 270cal., 34g carbs, 14g protein, 9g fat
3rd meal: (1:00pm) 225cal., 37g carbs, 17.5g protein, 3g fat
WORKOUT
4th meal: (4:10pm) 190cal., 20g carbs, 15g protein, 6g fat
5th meal: (7:00pm) 717cal., 37g carbs, 79g protein, 23g fat
Totals for today:
1697 calories - 162g carbs - 149g protein - 51g fat

Todays Workout (2:30pm - 4:05pm)

8 min. cardio (elliptical trainer) warm up

target muscle stretching

-(DB) Incline Bench Press (4 sets; 15-25lbs per arm; 15-8 reps)
-(DB) Incline Flys (3 sets; 10-15lbs per arm; 12-10 reps)
-Pec Deck (3 sets; 30-50lbs; 12-10 reps)
-(DB) Arnold Press (3 sets; 12-20lbs per arm; 10-6 reps)
-(DB) Lateral Raise (3 sets; 8-12lbs per arm; 12-8 reps)
-(DB) Shoulder Press (3 sets; 15-25lbs per arm; 10-5 reps)
-Overhead Tricep Cable Extension (3 sets; 30-50lbs; 12-10 reps)
-On Arm Tricep Pushdown (3 sets; 25-35lbs per arm; 12-6 reps)

target muscle stretching in between sets

15 min. HIIT cardio (1 min. intervals)

---

Comments