(AUGUST 31, 2022) BACK & CHEST
My shoulder and arms training went well on Monday (29th, August), had my rest day on Tuesday and basically went AWOL on social media. But today I'm back with an update on my log as I'm training my back and chest in my second workout day of my new 6 week GVT program. I've placed an order for gear with two sources on this forum, I'll reveal who they are once I receive my order. I'll be heading up to my local gym by 12 noon.
WARM UP (12:30PM)
- 15 Reps - HyperExtension
- 10 Reps Each Leg - Glute Kickbacks
- 12 Reps Each Leg - Fire Hydrant
- 10 Sec Hold Each Leg- Superman (Flying)
- 120 Sec - Resistance Band Stretch
- 1 Set - Push Ups + Lat Pull Down
WORKOUT
(10×10 = 10 Sets with 10 Reps for each Set, SS = SuperSet, W = Weight, T = Tempo)
- FLAT DUMBBELL PRESS - W: 52 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
- WIDE GRIP T-BAR ROWS - W: 110 Ib - 10x10 - (90 Sec Rest) - T: 4-0-2
- DECLINE DUMBBELL FLYES (SS) - W: 32 Ib - 3x12 - (60 Sec Rest) - T: 3-0-2
- WIDE GRIP PULL DOWNS (SS) - W: 110 Ib - 3x12 - (60 Sec Rest) - T: 3-0-2
Targeted Muscle Groups:
FLAT DUMBBELL PRESS
- Anterior Deltoid
- Upper Pectoralis Major
- Triceps Brachii
- Biceps Brachii (Short head)
WIDE GRIP T-BAR ROWS
- Posterior Deltoid
- Teres Minor
- Teres Major
- Trapezius (Lower + Middle)
- Infraspinatus
- Rhomboids (Deep)
- Latissimus Dorsi
- Pectoralis Major
- Brachialis
DECLINE DUMBBELL FLYES
- Upper Pectoralis Major
- Lower Pectoralis Major
- Anterior Deltoid
- Biceps Brachii (Short head)
WIDE GRIP PULL DOWNS
- Trapezius (Lower + Middle)
- Infraspinatus
- Brachioradialis
- Brachialis
- Posterior Deltoid
- Teres Minor
- Teres Major
- Latissimus Dorsi
- Biceps Brachii
NUTRITION
Meal 1: (8 AM)
- 5 - Eggs
- 4 - Egg Whites
- 2 Slices Whole Wheat Bread
- 2 Tbsp - Peanut Butter
- 2 Cups - Strawberries
- 40g - Cashew
- 60g - Walnuts
- 20g - Almonds
Meal 2: (10 AM)
- 2 Cans - Tuna,
- 4 Oz - Pasta,
- 1 Cup - Tomato Sauce,
- 3 Tbsp - Olive Oil,
- 2 Cups - Green Salad
- 2 - Asparagus
Pre-workout (11:30 AM)
- 2 Scoops - Concentrated Protein Powder
Post-workout (2:30 PM)
- 2 Scoops - Protein Powder
- 2 Scoops - Waxy Maize
Greek Yogurt + Fruit Snack (5 PM)
- 2 scoop - Greek yogurt
- ¼ Cup - Blueberries
- 30g - Hazelnuts
- 30g - Pecans
Meal 3: (7 PM)
- 120g - Brown Rice (Cooked)
- 120g - Chicken Breasts
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 1 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil
I'm hoping for an injury free workout, I'll update my log accordingly, stay safe brothers.