A great day for working out!
Today I started at the gym with a 45 minute jog (4 miles) and then 15 minutes on the bike. I felt like I had a good moderate workout. I did not kill myself with a fast pace (until the last 10 minutes) and the bike felt good to do for a change.
My afternoon workout was equally good. I lifted for 60 minutes and here is what I did:
Bench press
135lbs-10
185-5,5,5
135-12
Incline bench press
135-7,8,8
Assisted pull-ups
+100lbs-6
+115-6,6,8,6
leg presses
180-20
270-20
360-20
450-10,10
assisted dips
+115-10,10,10,10
leg extensions
130-12
150-12
170-12
190-12
210-8
chest flies (machine)
110-10,10,10
What a workout that was! I feel my muscles have worked. I hope I did not over do it.
My nutrition for the day was good. I consumed 2,237 calories for the day. Dinner was the big winner. I had tilapia with collard greens. I cut up a hotdog and cooked it with the collard greens to mimic bacon being cooked into the collard greens. The flavor was pretty good ( but not as good as bacon).
I put some good hot sauce on the fish and collard greens. I was low on calories so I had some fresh pineapple, a grapefruit, salsa and chips in the evening to bump up my calories. I was starting to fiend for more fish but had to make sure I left some for my wife so the fruit and chips did a good job keeping my hunger at bay.
I can’t wait for the weigh-in this weekend. I hope to be below the 270 mark. It just might happen.
