APPROVED LOG
Yes brother man, I'm following doctor's orders and yours lol
Brother man I love eggs, no I'm not on a ranch, but that would save me a trip to the grocery store if I was lol
Thank you brother
Thank you brother
Thank you for the compliment brother
thank you brother
Respect is reciprocal brother
Brother man I'm grateful for your compliment
Respect to you brother
I like your meal plan, impressive 
Lol I try my best sisterI like your meal plan, impressive
Good log update dude......
Working on it brother
Thank you brother man
(OCTOBER 17, 2022) - Week 1 - Phase 1 Strength Training
This is the second training day in the first week of my phase 1 strength training. Today I'll be implementing "Workout 2" which will consist of three workouts. I had a decent rest over the weekend after starting this phase of strength training last Friday, so I'm ready to hit the gym today.
Training summary:
- Back Squat - legs
- Bench Press - chest
- Deadlift - entire body
Warm Ups (1:30 PM)
- 120 Sec - Resistance Band Stretch
- 1 Set - Push Ups + Lat Pull Down
- 20 Reps - HyperExtension
- Back Squat: 12x15 - 287 Ib (1RM), W: 229 Ib (80% of 1RM) - (90 sec rest between sets)
- Bench Press: 12x15 - 217 Ib (1RM), W: 173 Ib (80% of 1RM) - (90 sec rest between sets)
- Deadlift: 12x15 - 336 Ib (1RM), W: 268 Ib (80% of 1RM) - (90 sec rest between sets)
NUTRITION
OatMeal (6 AM)
- 120g - Oats
- 80g - Raspberries
- 2 scoops - Whey Isolate Protein
- 100g - Walnuts
- 100g - Cashews
- 2 tbsp - Natural Peanut butter
- 2 tbsp - Cinnamon
Supp.
- 1 cap - Fish oil
- 1 cap - Multivitamin
Wheat Bread, Spinach Omelette (8:30 AM)
- 4 slices - Whole wheat bread
- 4 - whole eggs
- 6 - egg whites
- 3 sps - chopped onions
- 2 cups - spinach
- 100g - Pineapple
Greek Yogurt + Fruit Snack (10 AM)
- 1 scoop - Greek yogurt
- ¼ Cup - Blueberries
Pre-workout drink (11 AM):
- 1 cup - Black Coffee
Post-workout drink
- 5g - Creatine Monohydrate
- 1 scoop - Whey blend
Brown Rice + Chicken Breast (3:30 PM)
- 150g - Brown rice (cooked)
- 150g - Chicken breast
- 5 eggs - 2 whole + 3 whites
- 1 tbsp - BBQ sauce
- Green chillies, ginger + garlic
- 1 Cup - Broccoli
- 1 Cup - Asparagus
White Fish Wrap (7 PM)
- 2 - Whole wheat wraps
- 400g - White fish
- 100g - Black beans
- 4 tbsp - Onions (chopped)
- 12g - Cumin
- 4 tbsp - Tomatoes (chopped)
- 2 Cup - Lettuce
- 2 Cup - Spinach
I will rest on Tuesday (Oct 18th, 2022), but return with "Workout 1" on Wednesday, until then, stay safe brothers
This is the second training day in the first week of my phase 1 strength training. Today I'll be implementing "Workout 2" which will consist of three workouts. I had a decent rest over the weekend after starting this phase of strength training last Friday, so I'm ready to hit the gym today.
Training summary:
- Back Squat - legs
- Bench Press - chest
- Deadlift - entire body
Warm Ups (1:30 PM)
- 120 Sec - Resistance Band Stretch
- 1 Set - Push Ups + Lat Pull Down
- 20 Reps - HyperExtension
- Back Squat: 12x15 - 287 Ib (1RM), W: 229 Ib (80% of 1RM) - (90 sec rest between sets)
- Bench Press: 12x15 - 217 Ib (1RM), W: 173 Ib (80% of 1RM) - (90 sec rest between sets)
- Deadlift: 12x15 - 336 Ib (1RM), W: 268 Ib (80% of 1RM) - (90 sec rest between sets)
NUTRITION
OatMeal (6 AM)
- 120g - Oats
- 80g - Raspberries
- 2 scoops - Whey Isolate Protein
- 100g - Walnuts
- 100g - Cashews
- 2 tbsp - Natural Peanut butter
- 2 tbsp - Cinnamon
Supp.
- 1 cap - Fish oil
- 1 cap - Multivitamin
Wheat Bread, Spinach Omelette (8:30 AM)
- 4 slices - Whole wheat bread
- 4 - whole eggs
- 6 - egg whites
- 3 sps - chopped onions
- 2 cups - spinach
- 100g - Pineapple
Greek Yogurt + Fruit Snack (10 AM)
- 1 scoop - Greek yogurt
- ¼ Cup - Blueberries
Pre-workout drink (11 AM):
- 1 cup - Black Coffee
Post-workout drink
- 5g - Creatine Monohydrate
- 1 scoop - Whey blend
Brown Rice + Chicken Breast (3:30 PM)
- 150g - Brown rice (cooked)
- 150g - Chicken breast
- 5 eggs - 2 whole + 3 whites
- 1 tbsp - BBQ sauce
- Green chillies, ginger + garlic
- 1 Cup - Broccoli
- 1 Cup - Asparagus
White Fish Wrap (7 PM)
- 2 - Whole wheat wraps
- 400g - White fish
- 100g - Black beans
- 4 tbsp - Onions (chopped)
- 12g - Cumin
- 4 tbsp - Tomatoes (chopped)
- 2 Cup - Lettuce
- 2 Cup - Spinach
I will rest on Tuesday (Oct 18th, 2022), but return with "Workout 1" on Wednesday, until then, stay safe brothers
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