Workout #3: Upper Body (August 26)
Wide Grip Lat Pull Down - 3x15, 12, 10 - 68 lb
Flat Bench Press - 3x15, 12, 10 - 69 lb
DB Lateral Raise - 3x15, 12, 10 - 20 lb
Hammer DB Curl - 3x15, 12, 10 - 22 lb
Straight Bar Tricep Extension - 3x15, 12, 10 - 25 lb
Abdominal Air Bike - 3x15, 15, 15
Cardio: 20-30 mins
View attachment 13457
Diet
Day 69 (August 26)
Breakfast: scrambled egg whites with cheese, peppers, herbs, and Ezekiel bread
Snack: protein shake
Lunch: grilled chicken breast with bell peppers, black beans, and onions over romaine lettuce
Snack: oats mixed with whey chocolate protein powder with warm almond milk
![Glass of milk :milk: 🥛](https://cdn.jsdelivr.net/joypixels/assets/8.0/png/unicode/64/1f95b.png)
unsweetened with a handful of raisins and banana and apple
![Red apple :apple: 🍎](https://cdn.jsdelivr.net/joypixels/assets/8.0/png/unicode/64/1f34e.png)
and almonds
Dinner: sirloin steak with sweet potato and asparagus
View attachment 13458
Supplementation
creatine monohydrate: 3 g a day
beta-alanine: 3 g a day
citrulline malate: 8 g a day
caffeine: 2 cups
omega-3 supplements