Fri 7/18

Notes – it’s been about 2 weeks since I jumped back into my fitness regiment and I am down about 6 pounds, back to 165 again 🙂 Amazing what simply replacing alcohol with water and exercise will do! Feels really good.

Breakfast:

1 whole wheat bagel
1 oz cream cheese
2 oz salmon
tomatoes
cucumbers
Kale
green onions
blueberries
grapes

Coffee with cream

Lunch: 

2 cups pasta salad

Lifting: 

Squats – 4×8@125#
Bench –  8@70, 6@75, 4X5@80, 6@80, 8@75
Deadlift – 15×1 @ 205#

Accessory
Overhead press – 3×8@45#
Bent over barbell row – 2×8@45#
Krok rows – 3×12 @ 30# each arm
Decline weighted sit ups – 3×8@10#
Hamstring curls – 1×20#40# (not sure about this… didnt want to be unable to walk tomorrow from some weird isolation machines… so I kept it short)
Lat pulldowns – 3×8@80#
Weighted hyperextentions – 3×15@25#

PWO
1 scoop whey

20 minute walk with the fam at sunset in the mountains ❤ ❤ ❤

Dinner:
holy indian food!

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