Wicked Wednesday

Wednesday's game plan went like this:

AM Weight: 184.8lbs

Training time/location: 3pm, NASNI main gym

6 minutes cardio warm up, pillar prep, cuff series...

machine pull overs
3x15 @ 15 RM

flat hammer press:
4x10 @ 55 a side + 1x15 to fail drop set

seated cable rope face pulls:
3x20 @ 20RM

seated arnold press:
4x10 @ 40's + 1x15 to fail drop set

seated hammer press down:
4x10 @ 90 a side + 1x15 to fail drop set

15 minutes post lift MISS cardio

daily grubs:

meal 1:
4 x large eggs
60g fat free ricotta
spinach, tomato, onion, peppers, mushrooms

meal 2:
2 cups fat free cottage cheese
120g pumpkin puree

meal 3:
55g honey
290g baked sweet tater
2 scoops whey isolate

meal 4:
8 oz grilled chicken
180g frozen strawberries
large spinach salad, onions, tomatoes

meal 5:
2 scoops syntha 6
4 tbsp pb2
2 cups 30 cal almond milk