6 am: 1 whole egg, 6 egg whites, 2/3 cup oats, 1 scoop whey protein, 2 1200mg fish oil
9:30 am: Protein bar 290 cal, 9 g fat, 31 g protein, 23 g carbs
11:45 am: 7 oz salmon, baked potato, about 3/4 cup green beans, 2 1200mg fish oil
2 pm: 1/4 cup almonds
4:30 pm: 2 scoops whey protein, 3/4 cups oats, blueberries
6 pm: workout
7:15 pm: PWO shake 1 scoop whey protein
8 pm: 7 oz salmon, baked potato
Warmups: I was able to do 2 full well full to my chin pull ups unassisted. That was nice one day I will even be able to do a full set
Bend over rows: 90x13, 90x9, 90x8, 90x7
Close grip pulldows: 125x11, 125x8, 125x6
Straight leg DL: 65x12, 90x10, 110x10
DL: 90x15, 140x12, 180x10, 230x6
I have found that my back muscles are pretty weak so I don't know if I need to go back to lighter weights and move up or stay where I am.
United States9:30 am: Protein bar 290 cal, 9 g fat, 31 g protein, 23 g carbs
11:45 am: 7 oz salmon, baked potato, about 3/4 cup green beans, 2 1200mg fish oil
2 pm: 1/4 cup almonds
4:30 pm: 2 scoops whey protein, 3/4 cups oats, blueberries
6 pm: workout
7:15 pm: PWO shake 1 scoop whey protein
8 pm: 7 oz salmon, baked potato
Warmups: I was able to do 2 full well full to my chin pull ups unassisted. That was nice one day I will even be able to do a full set
Bend over rows: 90x13, 90x9, 90x8, 90x7
Close grip pulldows: 125x11, 125x8, 125x6
Straight leg DL: 65x12, 90x10, 110x10
DL: 90x15, 140x12, 180x10, 230x6
I have found that my back muscles are pretty weak so I don't know if I need to go back to lighter weights and move up or stay where I am.