Project M : Day 10 : Muscle Building Phase 2

Meal Plan:

MEAL 1: 7AM
-7 EGGS (1 WITH YOKE, 6 WITHOUT)
-1/2 CUP UNCOOKED OATS
-2 SCOOP SHAKE

MEAL2: 10AM
-1 TBSP NATURAL PEANUT BUTTER
-2 SLICES 100% WHOLE WHEAT BREAD
-8 TO 10 STRAWBERRIES

MEAL3: 1PM
-5 OZ CHICKEN BREAST
-6 OZ SWEET POTATO
-1 CUP BROCCOLI
-1.5 TEASPOON OLIVE OIL.

MEAL 4:
-5 OZ CHICKEN BREAST
-1 CUP BROWN RICE
-3 CUPS SPINACH
-2 SCOOPS SHAKE

MEAL 5:
-5 OZ TILAPIA OR WHITE FISH
-1/3 CUP BROWN RICE
-1 CUP STEAMED MIXED VEGETABLES

MEAL 6: POST WORKOUT
- 2 SCOOP SHAKE
- 1 SLICE WHOLE WHEAT BREAD W/ 1 TEASPOON PEANUT BUTTER

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Menu:

1) WARM UPS WITH;
-RUNNING ON TREDMILL @ 10MINS
- PULLUPS @ 2X15

2) LAT PULLDOWN @ 4X12

3) DUMBBELL ROW @ 4X12

4) LAT PLATE UP W/ 20LBS PLATE @ 4X12

5) CLOSED GRIP PULLDOWN @ 4X12

6) BENT OVER ROW @ 4X10

7) SUPERMAN W/ SWISS BALL @ 3 X10
SUPERSETS W/ TORSO ROTATION @ 4X10, 12, 15,

8) INVERTED ROPE PULL UP @ 3X12

9) BACK FLIP TYRE @ 1 ROUND.

10)COOL DOWN @ 5 MINS WALK ON TREDMILL

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Overview:

Its definitely not my best day,i cant get proper posture and handle perfectly most on every
routine today.just like the bent over.can really pull that shit 90 degrees.The inverted rope pull
up, i used to lift my lower body instead using my arms strength.i still don't get it even i
focus, there power is not there.ya i know we using slightly heavier weight because we building
size, but no matter i wish i can push or pull the weight , i just barely do it.

i need strength,im so inspire looking those can lift heavy easily.its different challenge now, not on
stamina and agility, but this next training gonna push my limit on how far i can push my strength.
to get size i need strength.ya one of the trick is believe and breathing.anf fuck the pain!!!
i cannot see a pain, so what the hell is pain????