DC Training Blast #2 Week 1 Monday

Workout A1

Incline Bench Press
LT @ 145 lbs --->>> 9+5+2=16
TT @ 155 lbs --->>> 8+4+3=15

FASCIA STRETCH: CHEST

Seated Dumbbell Shoulder Press
LT @ 35 lbs --->>> 12+8+4=24
TT @ 45 lbs --->>> 11+8+5=24

FASCIA STRETCH: SHOULDERS

Bent Arm Dumbbell Pullovers
LT @ 55 lbs --->>> 12+8+5=25
TT @ 55 lbs --->>> 16+11+8=35

FASCIA STRETCH: TRICEPS

Chin-Ups
LT @ BW --->>> 10+8+3=21
TT @ BW+10 lbs --->>> 10+5+2=17

JS Rows
LT @ 115 lbs --->>> 12
TT @ 155 lbs --->>> 6

Diet

Meal 1 @ 7:30 am : 1 cup milk, 2 scoops whey in water, protein bar, 1 can tuna

Meal 2 @ 12:15 pm : Cheese Quesadilla

Meal 3 @ 3:15 pm : sushi

Meal 4 @ 5:45 pm : 1 Scoops whey in water (pre workout nutrition)

Meal 5 @ 8:00 pm : 1 scoops whey in water (post workout nutrition)

Meal 6 @ 8:30 pm : chicken and potatoes

Meal 7 @ 10:30 pm : 2 scoops whey

Overall Impression

PRs all over....go figure if it was good or bad

ps: JS Rows were done perfectly this time: fully deloading the bar on the floor after each rep also, didnt get in any videos because gym was too crowded...

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