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today im going to switch it up and do Incline bench instead of flat bench, and do flat DB instead of incline

everything else will remain the same

only did 25 mins on cardio i was in a hurry n forgot to eat so i felt like I was going to puke, later tonight ill do some abs on the cable crossover, and start chest tomorrow

ankle is still weird idk its been awhile oh well...

TRAININ WHEELS............

Squats- Close stance with a 10lbs plate under my left heel(ankle thats fucked).  It threw me off balance a lil bit but not to bad i dealt with it.

135x10
225x8
315x6
365x4
315x5
225x8
135x?

still not what i used to be but now im not using my knee sleeves or anything just a belt on the 365 so in a few weeks I'll be back up to what i used to be at considering this is the second leg day ive done in a month

leg press(no breaks after the last 400 set)- 400x2x10
                                                                     350x10
                                                                     300x10
                                                                     250x20
                                                                     200x55

leg curl- x10 reps each
        100lbs
        112lbs
        125lbs
        130 something

leg extension- 150x3x15

dbRDL- 3x10x80lbs

overall pretty good, back in the day i was doing 365x8-10 with knee sleeves on so hopefully in a month ill get back to doing that without them

Cardio- 500 calories burned

arc trainer for 20 minutes


today's total on calories is 1300 burned on the cardio according to the machine, of course its not exactly 1300 it could be more or less

breakfast- Half a chicken breast and 1/4 cup of white rice
mid snack- 1/4 piece of a sub
lunch- 1 chicken breast and 1/2 a cup of rice
dinner- same as breakfast but with the last 1/4 piece of sub i had left over

maintaining around 222lbs but my arms remain the same size as i get rid of fat n water etc etc, my triceps are growing quickly i noticed and my lats have developed fast again from the pull ups, chest remains the same, my trapz are getting back to what they were, and legs are 100x more defined now, just they are ghost white.

Ill do some measurements later on and compare to make sure im at least maintaining and not gaining bad size anywhere


but before the cardio this morning which was 40 mins on the arc trainer which burned 800 calories i did a quick giant set of

pullups-x10
pushupsx20
dipsx10

i like it to get the blood flowing, sometimes ill throw in a really light oly lift
             

oh nah just work in general, they dont realize that its bad to workout when its cold and they are turning it into a nursing home, so by summertime im planning on buying or having a building built and just make my own little gym

I weighed in at 218lbs so -27lbs

Today was a back day


chin ups- 3x10

deadlift- 135x10
              225x10
              315x5
              405x3
              225x15

Tbar row- 3 plates 3x10

Lat pulldown BTN- 125x3x10
                   Front- 200x3x10
superset with row machine- 3x10 regular grip
                                             3x10 high horizontal grip

Lawnmowers- 100x3x10

overall good day i was sweatin balls

I have already talked to shelby starnes and he is going to be my nutritionist for 12 weeks out from the show

didnt get to do chest today, gym was closed due to shitty weather, but i got to push my sisters car out of a ditch so that was my workout pretty much, even tho i might go work on the cable crossover for a bit.

today what i had to eat ummm

2 sandwichs- 3 slices of roast beef, 1 slice of cheese on 2 slices of whole wheat bread
                      chicken salad on the second one........everything else the same
1 can of progresso reduced shit soup

couple glasses of milk

idk what im having for supper, wont be much since i had to get my sisters car out of the ditch as soon as i woke up so i didnt eat until noon anyway for my first meal