Day 7

Here we are with day 7, the last day of week 1 on LGIF diet program! Lets get to it!

Training: 630pm-8pm (also lead a 30 minute express spin class at 11am today)

basic band shoulder-cuff prehab routine......

1. seated shoulder press machine warm ups: 2x15
2. seated db press: 45's x 9, 45's x 9, 50's x 6, 50's x 6, 55's x 4, 55's x 4, 60's x 2 plus 1 set of seated machine press for 20 reps
3. ez curl bar upright row: 4x10 plus 1 set of 20 with band resistance
4. ez bar curls: 4x12,10,8,8,6 plus 1 set of 20 with band resistance
5. seated ez bar tricep overhead extensions: 4x12,12,10,8 plus 1 set of 20 with band resisance
6. standing db side laterals: 3x15 plus 1 set of 20 with band resistance
7. swiss ball sit ups/reverse crunches/swiss ball spiral crunch: 1x30 each

PNF stretching and foam rolling.....done!

Grub:

Meal 1: 
Meal 2:
Meal 3: (same as last night)

Daily Totals

PS.....I will take pictures of myself Friday morning after tomorrows off day/low carb day to go along with my weigh in and composition measures. Stay tuned for those!

PS....PS....New supplement added! I am using a small 30 sample trial pack of Cellucor C4 in addition to my Scivation Xtend as my pre/during workout supplementation. Both are watermelon flavored and mix well together and taste great! One of the first pre-workout supplements I have used in many months so will see what happens.