Im pretty sore after this workout and still sore from the leg workout (previous post), the supersets were definitely a challenge especially at the end trying to do 30 reps at the preacher machine. I recommend lifting about 30%-50% less from what you normally do because your not going to make it to the end with all of the supersets especially with the dumbbell curl supersets. The key is to get the reps completed not to see how heavy you can lift.
Preworkout meal – I started putting oatmeal in with my protein shake because sometimes I’m just not hungry in the morning and I need to get some type of slow burning carb in me before I go to the gym
Vitamins and Muscle Pharm Recon 1/2 scoop
Morning shake – 1/4 cup oatmeal, 2 scoops of muscle pharm protein, 1 banana, 1 1/2 cups almond milk. I normally eat the oatmeal separate but I actually prefer mixing it in with shake. You can add honey I try to avoid added sugar especially when eating a banana they are already naturally high in sugar which is good for working out but not for a rest day.
Postworkout -1/2 scoop muscle pharm Recon, BCAA (immediately after workout), 30 minutes after workout 2scoops muscle pharm protein powder with almond milk
Snack – 2 mini chicken sliders wrapped in a low carb tortilla with hot salsa. If you can find the mini chicken sliders in the meat department of your grocery store I highly recommend them 2 sliders is 135 calories with about 40 grams of protein.
Snack – Plain chobani greek yogurt
Dinner – Chicken sliders with tortilla wrap and salsa broccoli brown rice.
Arnold Cheat Curls with Straight Bar – 6 x 8 95lb ( I struggled at the end my form was falling apart)
Incline French Press – 6 x 8 50lb
Incline Alternating Dumbbell Curls – 8 x 5 second twist than 4 more 20lb
Straight Bar Pushdowns – 20 full reps followed by 20 1/4 reps 40lb
Bench Dips – 6 x Failure I used the assisted dip machine
Preacher Curl Machine – 3 x 30 45 lbs