Hey everyone! I hope you are all having a great day amongst the hustle and bustle of many of our busy lives. I just got back from a long day of school and it feels great to finally be able to kick back and stir up this post for you all to hopefully enjoy 🙂
I entitled this Chest Tuesday because as many of us know, Chest and further more the bench press is historically performed on Monday throughout 99% of gyms on this Planet called Earth. For me though, I defy all odds and do LEGS on Monday! WTF if wrong with me!?!?! LOL who would want to squat on a Monday. Well to make up for this catastrophe, I hit up chest and triceps on Tuesday. Let’s scope out this workout:
Week 3 5/3/1 Training weight: 245
75% 5 Reps 185LB
85% 3 Reps 210LB
95% 1+ Reps 230 (3 Reps)
I followed this with ShortCut to Size Week 3 which is all rep ranges in the 3-5 range.
225 LB for 3 reps x 4 sets
Incline Barbell Press 160LB (5) 165 (5) 170 (5)
Incline Flye 45 LB DB (5) 50 LB DB (5) 55 LB DB (5)
Cable Crossover 3x 70 LB Pin (5 reps)
Tricep Rope Pulldown 100 Pin (5) 110 Pin (5) 120 Pin (5)
Lying Tricep Ext 30 (5) 35 (5) x2
Dips 5 reps w/ 35 KB. 5 reps w/53 KB. 5 reps w/75 KB. 25 w/BW
I was pretty happy with this workout. I know I could do a LITTLE more on the bench with an added spotter. Whenever you bench with a spotter I know that just mentally knowing someone is there to catch the bar will give you mental comfort and help you push more weight. I never have a spot so it yields me a little bit Same thing with incline barbell. I have never routinely performed an incline BB press until now. It is such an odd positioning and motion so I have been happy with the weight increasing at its rate but I know I could do more. No negativity though, gotta keep growing!
Give this workout a try and shout me out!
Let’s take a little look at some nutrition….
This has been my breakfast every morning since I started dieting for this competition. Very simple. Just 1 cup of egg whites mixed with a handful of spinach along with 1 cup of oats mixed with 1 TBSP unsweetened cocoa powder and some cinnamon. I like to make my oats SUPER thick so it takes me longer to eat and keeps me fuller long 🙂
This is my dinner from last night. 6 OZ lean ground turkey, 1 or so cup of chopped spinach and my leafy spinach (in every meal just like I said :)) I buy 93% lean turkey so through the use of mathematics that means there is 7% fat in that turkey. That is the most fat I will have in a meal per day. I try to channel that meal at dinner before bed to slow down digestion till breakfast. I find that whenever I eat something very lean like chicken or tuna with my veggies and carbs my body breaks them down very quickly. This turkey meal keeps me very satisfied and I go to bed with a solid stomach!
I’ve got UT in the AM and Back and Biceps tomorrow so I am very excited for that! Big things to come! Let’s keep getting after it 🙂 WE HEADING TO THE TOP IF YOU COMING COME ON!