Day 2 Week #4

So today was Tuesday. Made it to the gym about 7:10am, had to drop the kids off first. Usually there before 7. Worked out until just shy of 9. Monday was about the same except the kids were off school for Presidents Day so I got there about 6:50am. Both days were good days, although I lacked in my bench presses on Monday, probably because I benched on Friday as well. Not a good idea, even with 2 days rest to do a big body part that often. So, being my second entry I will catch up on Mondays routine as well as the supplements I am using in my transformation.

Monday Exercises-
1. Flat Smith Machine Bench Press - 10x160, 10x200, 5x250
2. Decline Bench Press - 12x110, 10x200, 6x250
3. Incline Bench Press - 12x110, 10x200, 3x250, 12x160
4. Low Cable Pulley Cross(no handles) - 3 sets of 12 @ 20 pounds
5. Barbell Shrugs - 10x250, 10x290, 6x340, 12x300
6. Barbell Shoulder Press - 12x110, 10x160, 8x180
7.Dumbell Shoulder Press - 12x55, 12x65, 10x70
Monday Diet -
Breakfast - Skipped it, usually do. Rare for me to eat before I exercise
Post Workout - Protein shake with 2 scoops whey protein mixed with zero carb yogurt, pom juice and cranberry juice, 1 tablespoon Metamucil
Lunch- 2 Ham and turkey sandwiches with american cheese on sandwich thins wheat bread, lite Miracle Whip
Snack- 1/2 of zero sugar protein bar - 14 grams of protein
Dinner- 2 Round steaks(8 oz each), steamed asparagus, 1/2 cup olive oil noodles

Mondays are always a bit harder to actually eat enough to feel full, but still no cheating on the diet!

Tuesday Exercises-
1. Close Grip Bench Press(Triceps)- 12x110, 10x200, 8x250, 10x200, 12x110
2. Lateral Shoulder Raises(Dumbell)- 10x35, 6x45, 12x30, 10x30
3. V-Bar Tricep Press Downs- 10x100, 10x115, 10x130
4. Wide Grip Easy Bar Cable Pressdowns- 10x70, 10x85, 13x100
5. Behind Neck Rope Tricep Extensions - 12x42.5, 12x57.5, 10x72.5
6. Side Cable Woodchops(Obliques) - 15x35, 15x35, 15x42.5
7. Side Oblique Cable Pulldown -15x100, 15x120, 15x120
8. Reverse Grip Single Arm Cable Tricep Pulldown - 10x30, 10x35, 10x35

Tuesday Diet-
Breakfast - Protein Shake with 2 scoops protein powder, creatine and Nano Boost, cranberry and pom juice
Post Workout - Protein Shake with 2 scoops of Whey Protein, creatine, 1 tablespoon metamucil fiber, 1 low card strawberry yogurt mixed in with pom and cranberry juice.
Lunch - 10 oz New York Strip Steak, 2 cups steamed broccoli, 1 cup baked beans, 1 roll
Snack - 1/2 protein bar
Dinner- Spaghetti with meat sauce(carb loading)

Tuesday has been a better day for the weights! Really starting to notice the strength change in my triceps for sure. Still trying to round out the diet, but at this point its mostly limiting fat, carbs, sugar and salt. Mostly I am attempting to strip the excess fat from between my skin and muscles, and keep bloat from occurring with too much salt. You will notice the Metamucil in all of my protein shakes. This is a great time to add that extra fiber to your diet to help remove unwanted build up in your digestive system. As well, I eat a zero carb strawberry yogurt in my shake to help but those good enzymes back in the digestive tract. That's all for today. Wednesday is just around the corner, and I plan on kicking its butt!