DC TRAINING
WEEK 3 - Monday
Workout A1
Incline Barbell Bench Press
LT @ 115 lbs --->>> 11+8+6=25
TT @ 135 lbs --->>> 8+5+4=17
FASCIA STRETCH: CHEST W/ 45 LBS IN EACH HAND
Dumbbell Side Lateral Raises
LT @ 15 lbs --->>> 20+15+9=44
TT @ 25 lbs --->>> 15+8+6=17
FASCIA STRETCH: SHOULDERS
Bent Over Dumbbell Pullovers
LT @ 35 lbs --->>> 20+10+8=38
TT @ 45 lbs --->>> 17+13+10=40
FASCIA STRETCH: TRICEPS
Lat Pull Downs
LT @ 140 lbs --->>> 11+6+4=21
TT @ 160 lbs --->>> 10+7+5=22
Deadlifts
295 lbs --->>> 2
Deadlifts
225 lbs --->>> 12
FASCIA STRETCH: BACK
Diet
Meal #1: 500 ml Milk + 2 Scoops Whey + Single Pizza Slice
Meal #2: Noodles + Shrimp + Babycorn + Pot Stickers (3) + Pork Egg Roll (1)
Meal #3: (Pre-Workout) Banana
Meal #4: (Post-Workout) Wrap + spinach + olives + humus + guachomole + lettuce + mushrooms + chicken
Meal #5: 500 ml Milk + 2 Scoops Whey
Meal #6: 500 ml Milk + 2 Scoops Whey
Overall Impression
first let me talk about the diet....i know some of u are gonna be like wtf? pizza in the MORNING? well, i was running late for class and i had one left-overslice of pizza from last night cheat meal dinner...so i had it....sorry...
next, the workout: everything was awesome except the deads...my 1RM for deads about a month ago is 350 lbs...i do not know how i got fucked with 295...i am REALLY upset about that....but the 12 rep set was awesome..i loved it
so on the whole: workout was EXCELLENT