Arms and Conditioning 4
📝 Journal Entry
Went to a baseball game which explains some of the drinks and snacks. Forgive me!
Using LiftPress has really helped push me to keep up with everything. It's helped motivate me to do my workouts, my rides, and honestly it's helped push me to stick to my diet. That's EXACTLY why I created LiftPress. It is something I made for myself, and grew from there. I hope it can help motivate others, because that's something I struggle with at times, motivation, and it's been awesome to see that LiftPress is helping me with what is sometimes my biggest issue.
I've attached a song I found on YouTube that I think sounds awesome. I've always been a sucker for some synth pop, I'm a fan of Cyberpunk and films like Bladerunner, so I guess it makes sense that I'd dig a song like this. The drums this guy adds are absolutely awesome too.
🏋️ Morning Workout
| Exercise | Sets |
|---|---|
| Barbell Curl Biceps Barbell |
1. 12 reps @ 75lbs 2. 12 reps @ 75lbs 3. 12 reps @ 75lbs 4. 12 reps @ 75lbs |
| Dumbbell Preacher Curl Biceps Dumbbell |
1. 12 reps @ 25lbs 2. 12 reps @ 25lbs 3. 12 reps @ 25lbs |
| Hammer Curl Biceps, Brachialis Dumbbell |
1. 10 reps @ 50lbs 2. 10 reps @ 50lbs 3. 12 reps @ 50lbs |
| Skull Crusher Triceps Barbell |
1. 15 reps @ 75lbs 2. 15 reps @ 75lbs 3. 15 reps @ 75lbs 4. 15 reps @ 75lbs |
| Tricep Pushdown With Bar Triceps Machine |
1. 15 reps @ 60lbs 2. 15 reps @ 60lbs 3. 15 reps @ 60lbs |
| Bench Dip Triceps, Chest Bodyweight |
1. 35 reps 2. 35 reps 3. 35 reps |
🔄 Conditioning Circuit
| Exercise | Sets / Reps |
|---|---|
| Push-Up Chest, Triceps, Core Bodyweight |
1. 20 reps 2. 20 reps 3. 20 reps 4. 20 reps 5. 20 reps 6. 20 reps |
| Kettlebell Swing Hamstrings, Glutes, Back Dumbbell |
1. 20 reps @ 20lbs — Used dumbbells 2. 20 reps @ 20lbs — Used dumbbells 3. 20 reps @ 20lbs — Used dumbbells 4. 20 reps @ 20lbs — Used dumbbells 5. 20 reps @ 20lbs — Used dumbbells 6. 20 reps @ 20lbs — Used dumbbells |
| Mountain Climbers Core, Shoulders Bodyweight |
1. 30 reps 2. 30 reps 3. 30 reps 4. 30 reps 5. 30 reps 6. 30 reps |
| Body Weight Lunge Quads, Glutes |
1. 20 reps 2. 20 reps 3. 20 reps 4. 20 reps 5. 20 reps 6. 20 reps |
🚴 Morning Moderate Ride
🐕 Tucker
🐕 Paisley Walk
She's almost 15, we take it nice and easy.
🥗 Meals
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Eggs (whole) | 1.5 × 2 eggs | 215 kcal | 19.5g |
| Egg Whites | 3-4 whites | 50 kcal | 11g |
| Oatmeal (dry) | 1/2 cup dry | 150 kcal | 5g |
| Blueberries | 0.5 × 1 cup | 42 kcal | 0.5g |
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Chicken Breast (grilled) | 2 × 4 oz | 374 kcal | 70g |
| Roasted Vegetables (mixed) | 1.5 cups | 60 kcal | 3g |
| White Rice (cooked) | 0.5 × 1 cup | 121 kcal | 2g |
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Lean Burger Patty | 2.5 × 4 oz patty | 450 kcal | 55g |
| French Fries (small) | 0.25 × small order | 56 kcal | 0.5g |
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Andy's — Vanilla Frozen Custard (regular) | regular cup | 330 kcal | 7g |
| Hard Seltzer (12 oz) | 5 × 12 fl oz can | 500 kcal | 0g |
had some hot fudge with the custard. adding 300 calories manually.