Day 1: Back and Shoulders
Today was a great workout it felt so good to be back in the gym. I worked out my back and shoulders.
Weight 286 lbs.
Reverse Grip Pull-downs
1) 6 reps 105 lbs.
2) 6 reps 120 lbs.
3) 6 reps 120 lbs.
Push Press
1) 6 reps 45 lbs.
2) 6 reps 75 lbs.
3) 6 reps 75 lbs.
One Arm DB Rows alternating sets with Neutral Grip Standing DB Press
1) 8 reps 25 lbs. 1) 8 reps 25 lbs.
2) 8 reps 25 lbs. 2) 8 reps 25 lbs.
3) 16 reps 25 lbs.
Dorsiflexor Machine
1) 12 reps 120 lbs.
2) 12 reps 105 lbs.
Back Hyperextensions
1) 15 reps body weight
2) 15 reps body weight
Then I finished up with 22 minutes on the treadmill for a distance of 1.25 miles.
I feel good and my diet has been excellent today taking in around 1800 calories.
Breakfast
2 Kellogs Nutrigrain waffles
Snack
Protein shake w/ skim milk, 1 whole banana, 1 scoop of whey protein
Lunch
Campbell's healthy request Vegetable beef soup
grilled cheese on whole wheat bread
can of cherry coke zero
Snack
peanut butter granola bar
Post Workout
skim milk w/ 2 scoops whey protein
Dinner
6 oz. baked boneless/skinless chicken tenderloins
2 cups of plain steamed broccoli
1 can coke zero
Other than the 2 cans of coke zero, I drank bottled water all day.
I feel it has been a great first day!!!!
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