NPayette journal

[NPayette]

Current Max :
Max Bench - 365lbs
Max Deadlift - 515lbs
Max ATG Squat - 365lbs

Current Diet :
Ketogenic -- Made by Dave Palumbo

Meal 1 6 whole Omega-3 eggs
Meal 2 8oz chicken with 1/2 cup raw almonds
Meal 3 50g whey with 2 tablespoons all natural peanutbutter
Meal 4 8oz salmon with 1 cup asparagus with 1 tablespoon macadamia nut oil
Meal 5 50 g whey with 2 tablespoon PB
Meal 6 6 whole eggs


Cheat meal every saturday / 2-3 hours between each meal except after workout.


Current Stats :
Weight 212lbs - 18-19% BF


Current Goal : 190lbs ~ 9-10% BF


Current Training style : DoggCrapp
Nic
Day 1A
Incline BP RP SH
Military Press
Smith Reverse Grip BP RP SH
Rack chins BH RP SH
Floor Deadlift SS

DAY 1B
Flat DB Press
Upright Row RP SH
EZ Skull Crusher RP SH
Chin Up RP SH
DB Row SS

DAY 1C
Flat Bench Press RP SH
Seated Dumbbell Press RP SH
CG Bench PRess RP SH
Pulldowns RP SH
Rack Dead SS

Day 2A
Alternating Dumbbell Curl RP SH
Hammer Curl SS
Hack Squat Calves SS NP(20)
SLDL SS
S Hack Squat SS + 20REP

Day 2B
EZ Standing BB Curl RP SH
Reverse Grip Cable Curl SS
Seated Calve Raise SS NP(20)
Leg Curl SS
Leg Press SS + 20REP

Day 2C
Incline DB Curl RP SH
Pinwheel Curl SS
Leg Press Calves Press SS NP(20)
Good Morning
Squat SS + Widowmaker

SS = Straight Set
RP = Rest Pause
SH = Static Hold
NP(##) = Negative Phase