Been busy playing catch up from the long weekend we had......monday off and prep mode for tomorrows start of the 3 day Athletic Business Conference and Expo being held right in downtown San Diego which mine as well be my backyard its so close! Today was my only 2 real days at work/on the carrier so I had lots to do and little time to get it done before things kick off tomorrow morning at the San Diego convention center. Even with the hectic and super busy days I did manage to get my workouts in so lets see how they went down....
Yesterday, Tuesday Upper Pull Day:
630pm:
5 minute cardio warm up
dynamic movement prep
pull over machine
4x15 @ 155lbs
rack deads from under the knees
3 warm up sets at 225lbs
325x6 / 5 sets
incline bench db rows
3 x 10 @ 70's
neutral grip pull downs
4x10 @ 160lbs / 4 sets
ez curl spider curls over preacher bench
3x6 @ 7RM
incline db curls
3x6 @ 7RM
10 minutes HIIT on elliptical
Today, Wednesday Upper Push Day: 184.4lbs
5 minute cardio warm up
dynamic movement prep
db flat bench pull overs
3x12 @ 60lbs
decline bb press
3 warm up sets
150 x 6 / 4 sets
155x 6 / 2 sets
75 degree db shoulder press
3 warm up sets
4x6 @ 55's
close grip flat bb bench press
2 warm up sets
4x8 @ 115lbs
triplex giant set in this order, 3x through
rope face pulls x12
pec deck fly x12
rope tricep extensions x 12
Done!
Most my meals the past day and today have been on the go type meals, shakes, basic chicken salads, egg omelets in tupperware etc....nothing picture worthy really. Hope to change that starting tomorrow with some of the eats they will have for us at the socials/networking events and at lunch during the expo/conference tomorrow and Friday and Saturday morning. They typically in years past have went over the top with what they serve at these functions! I am expecting nothing less this year!
Peace out all! Stay healthy, stay fit!
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