Workout #3: Upper Body (May 23)
Wide Grip Lat Pull Down - 3x12, 10, 8 - 45 lb
Flat Bench Press - 3x12, 10, 8 - 40 lb
DB Lateral Raise - 3x12, 10, 8 - 8 lb
Hammer DB Curl - 3x12, 10, 8 - 13 lb
Straight Bar Tricep Extension - 3x12, 10, 8 - 11 lb
Abdominal Air Bike - 3x12, 12, 12
Cardio: 20-30 mins
Diet
Day 15 (May 23)
Breakfast: scrambled eggs, stir-fried veggies, and oatmeal
Snack: whey protein shake
Lunch: grilled chicken breast, mixed greens, and baked sweet potato
Snack: hard-boiled egg(s) and carrot sticks
Dinner: broiled fish, green beans with brown rice
Supplementation
creatine monohydrate: 3 g a day
beta-alanine: 3–5 g a day
citrulline malate: 8 g a day
caffeine: 2 cups
omega-3 supplements
Having garlic and red wine vinegar marinated broiled chops on brown rice & tomato sprinkled with fish sauce on the side for dinner.
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