I woke up at 8:30 and had a cup of coffee, then took 2 grams of L-Argine. 30 minutes later i had a shake with 1 scoop of Dymatize Elite Gourmet vanilla creme , 2 scoops of oat meal, half a bananna , 5 grams of creatine mono hydrate. 1 tspn peanut butter.
1hr later at the gym i had my exten drink with 4 scoops during my work out.
started with 5 minutes on elliptical to warm up then
205x10 (trying to see what weight i should be using , will go for 10 wensday on all sets.)
Bent over barbell rows:
155x10 ( will go for all sets of 10 wensday with this weight)
Dumbell shoulder press with elbows back:
185x5 (1 minute rest is tough, usually can do this but not enough rest at this weight)
70x10 ( will go for 12 wensday, performing at a 3 second up and 3 down pace)
Dips went awsome today
all 5 sets achieved 10 reps( never done that before, my feet do touch at the bottom but absolutely do not help lift with them)
standing barbell calf raise:
155x20( will start at this weight wensday)
2 sets of 20 oblique style situps on each side on a back extension bench
total time of work out besides the 5 minutes on elliptical: 60 minutes. I give myself a B since i am still finding what weight to use and failed on last set of bench.
post work out shake as soon as i finished with 2 scoops dymatize elite gourmet , 5 grams creatine, and 2 packs of raw sugar ( out of dextrose)
1 hrs later I had 2 grilled chicken thigh's and a large bananna.
I enjoyed this work out, I feel good all over afterwards.