7/22 Log: Legs

Squats
95x3
85x8
95x5
95x5
45x10

Barbell good mornings
45x12
45x12

DB lunges
15x12
15x12
17.5x8
17.5x8

DB calf raises
15x12
15x12
17.5x8
17.5x8

30 GHRs w 25 lb plate

7/21 Intake

Pre-workout: black cherry 100 Chobani

Post-workout: chocolate pb banana protein shake

Lunch: 3 fried eggs (canola spray)

Dinner: piece of homemade lasagna, black cherry 100 Chobani

Snacks: multivitamin, slice of Great Value honey ham, TB shredded chicken soft taco no tortilla, 1/2c frozen blueberries, 1 canned pear half

Drinks: water

Workout: chest & abs

Only 1,330 net calories. Whoops

7/21 Log: Chest & Abs

Incline DB flies
10x12
10x12
12.5x6
12.5x6

Flat DB flies
10x12
10x12
12.5x10
12.5x10

Flat DB bench
15x10
15x9

Girl push-ups
3 sets of 12 

Plank: 70s
Left Side Plank: 60s
Right Side Plank: 65s

Mason twists w 5 lb plate
3 sets of 15

Bicycle crunches
3 sets of 20

7/19 Intake

Breakfast: chocolate pb banana protein shake (recipe on intake page)

Lunch: slice of Papa John’s Canadian bacon pizza

Dinner: 2 eggs over medium & 4 strips of bacon

Snacks: 3/4 slice of wheat toast, tortilla chips & salsa, dark chocolate covered almonds, black cherry 100 Chobani, banana, multivitamin

Drinks: coffee w hazelnut creamer, water, OJ

Just made a great protein shake

1 tbsp pb
1 tbsp cocoa powder
1 scoop protein powder
Banana
Milk
Ice

Vanilla protein powder was a fucking mistake but I can’t taste it in here 😋

It looks gross but it’s amazing. 

1/2c each of black beans & sweet corn, 1/3c shredded mozzarella, ~1/8c salsa, cayenne, garlic powder, black pepper. Microwave for 1 minute and enjoy

It looks gross but it’s amazing.

1/2c each of black beans & sweet corn, 1/3c shredded mozzarella, ~1/8c salsa, cayenne, garlic powder, black pepper. Microwave for 1 minute and enjoy

7/17 Intake

Breakfast: almost 3 cups of smoothie (banana, OJ, protein powder, frozen berries)

Lunch: 1 hot dog no bun w ketchup, 1/2ish cup of Kraft mac & cheese, 1 canned pear half

Dinner: grilled chicken breast, 1/2c black beans, 1/2c sweet corn

Snacks: chocolate deluxe protein bar, 1/2 a bag of nachos and cheese at work

Drinks: water, crystal light, Dr. Pepper

1717 calories, 232g net carbs, 61g fat, 115g protein. A little high carb but not bad at all.

Dinner!

Grilled chicken boobie with cayenne, garlic powder & fresh lemon juice

1/2c sweet corn w sea salt, black pepper & diced pickled jalapeños 

1/2c black beans w hot sauce & garlic powder

Dinner!

Grilled chicken boobie with cayenne, garlic powder & fresh lemon juice

1/2c sweet corn w sea salt, black pepper & diced pickled jalapeños

1/2c black beans w hot sauce & garlic powder

Protein smoothie 😍

Protein smoothie 😍

Eat your vegetables, kids #yum #iifym

Eat your vegetables, kids #yum #iifym

7/11 Log: Shoulders & Tris

Standing DB presses
10x12
10x10
12.5x6
12.5x6

DB Shrugs
15x12
17.5x8
17.5x8

Single DB Skull Crushers
10x12
12.5x8
12.5x8
15x10

DB Kickbacks
10x12
12.5x10
15x8
15x8

Plank: 75s
Left Side Plank: 45s
RightSide Plank: 60s

7/10 Log: Deadlifts & Back

Deadlifts
95x10
105x8
110x6
110x6
115x3
115x3

Barbell Shrugs
65x6
65x6
75x6

Upright Rows
45x12
45x10
55x8
55x8

Bent-over Rows
45x6
45x6

Lat Pull-downs
55x12
55x10
70x5
70x5

Plank: 65s
Left Side Plank: 55s
Right Side Plank: 60s

Back may be my weakest. But the deads felt fucking good. Missed them ❤️

7/9 Intake

Breakfast
1/2c oatmeal with 1/2c blueberries

Post-workout smoothie
1 scoop protein, 1c frozen berries, 1 tbsp pb, 1c water

Lunch
Whopper jr w/cheese no onion, spicy crispy chicken jr, 16 oz strawberry lemonade

Work snacks
6 oz black cherry slushie, peach Chobani

Protein smoothie after work (same as above)

1924 net calories

Closest I’ve come to hitting my macros in a while. Today felt good, even with a treat lunch 😋

First batch of guac this summer 💚

First batch of guac this summer 💚

7/9 Log: Bis

Hammer curls
10x12
12.5x6
10x12
12.5x6

DB curls
10x12
10x12
12.5x6
12.5x6

Incline DB curls
10x12
10x12
12.5x12
12.5x6

1000m row