Meal 2: Subway Buffalo Chicken Footlong on Whole Wheat with Provolone (50+ g/protein), 800+ calories
Last edited by MTone8788; 09-17-2010 at 10:51 AM.
Post Workout: Afterglow and Chocolate Milk (47.5 g/protein), 635 calories
Meal 3: Buffalo Chicken Breast on Whole Wheat Toast (48 g/protein), 420 calories.
Day 5: Back, Hamstrings, & Abs
Single Arm Dumbbell Rows (60-65-70)
Lat Pulldowns, 3 sets front, 3 sets back
Close Grip Pull Downs
Reverse Grip Pull Downs
Barbell Pullovers (50-60-60)
Smith Behind the Back Shrugs
Hamstrings Curls for 4 sets
Weighted Hanging Leg Raises (20 lbs) for 3 sets Superset with Cable Crunches (180-190-180) Superset with Bicycle Crunches
Torso Rotations (180-180-180)
So, some of these back exercises were new to me. I've never did the behind the neck variation of pulldowns, they felt good. I went light on the barbell pullovers because it was my first time and I want to get the form and motion down properly. I've done shrugs, but never with a barbell. I'm going to need gloves or something, it makes my calluses ache like a ***** during the set.
Overall, I had a good workout. My back is a bit sore, I'm sure I'll feel it more tomorrow.
Dont get gloves, it weakens your grip, buy straps instead, they are like 10-15 bucks for a good pair. Don't buy the cheap ones from Modells for 3 or 4 bucks, they rip over time.
The one's I have I got from Sports Authority, they are black and have a cushion support on the inside so you don't damage your wrists.
Went out for dinner...
Meal 4: French Onion Soup, Garlic Crostinis with a shrimp and crabmeat cheese dip (amazing), and Chicken with Spinach, Tomato and Mozzarella. A little bit of couscous and gnocchi
It just really isn't a good exercise for your shoulders. It really puts a lot of strain on your rotator cuff and surrounding muscles that really isn't necessary. Also, you are most likely sticking your head forward and you really want to prevent having forward head postual deviations.
It does work the back well, but its no more effective then a standard pulldown.
COME VISIT THE PSD FITNESS FORUM!!![/B][/CENTER]
Chocolate Milk (11 g/protein), 170 calories and I think I'm off to bed...
Today's Total- 255+ g/protein and +3,250 calories (could be a few hundred more, not sure exactly for dinner but I estimated atleast 600, it's probably a lot more though)