Diet Menu:
7am : 4 Egg Whites (1 Yolk)+ 1 tuna+ 1/3 Banana
9am : 1 scoop whey isolate protein
1 tbsp all natural Peanut Butter
1pm : 4oz White Fish+3 oz Sweet Potato
1 cup Veggies
4pm : 1 scoop whey protein
1 tbsp natural Peanut Butter
7pm : 4oz Chicken+ small green Salad (greens only)
1 serving light Dressing
10pm: 3 Egg Whites
water : 1 gallon
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Training Menu:
1) Upright Bike (10 mins)
1-1min 5-1min
2-1min 4-1min
3-1min 3-1min
4-1min 2-1min
5-1min 1-1min
2) Supersets
Smith Machine Bodyweight Pullups + MedBall Squats = 4x15/25
3) Decline Rope Pulldown = 3x15
4) Incline Net Pulldown = 3x15
5) Bentover row = 3x15
6) Conditioning Bar "BOR" = 3x15
7) Deadlift = 3x15
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Overview:
Today's better then yesterday, i dint throw up perhaps since we not using the same routine.Today more focus on my arms and backs.....funny things i wrote this 3 days after the training but still i cant let my arms down.muscle around my bicep n tricep is soar and feel super tight!!!!
My back feel tight too.but from past experience ya i know im developing new muscle in those area :-) .hehehehe this is awesome cant wait to see the result in 1 month.
last 2 days i start running 3km a day,i sprint all out from start trying to finish 3km less than 20min.1st day trying on 2km i feel like want to throw out so im slowing my pace and try to control my breath and heartbeat.still above 20 min.On day 2, feel better bit i think i can sprint all out upto 1.5km.i will keep trying so i will be able to sprint all out for whole 3km.
single digit baby, im coming for you!!!!!!!!
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