THanks guys! Every bit of encouragement helps. Starting a new program that will be two days of volume training and two days of strength training.
Breakfast
3 eggs, 4 sausage links, 2 c spinach, 1 c strawberries, 1 pc toast
Preworkout
C4 n03
Post workout
AMP Wheybolic shake
Lunch
1 c Greek yogurt
1 c cucumber dill salad
Dinner
10 oz split chicken breast sandwich
1 c basmati rice
2 c spinach
Evening snack
GS Apple
Casein shake
Macros:
Carbs- 231
Fat- 75
Protein- 232
Kcal- 2235
Volume Saturday
Preacher Curl- 12,12,10,10,8- 70lb
Skull Crusher- 12,12,10,10,8- 65 lb
Shoulder Press- 12,12,10,10,8- 70 lb
Lat DB raise- 12,12,10,10,8- 20lb then switched to 15
Hip Abductors- 20,17,15,13,11- 110 lb
Incline BB Bench- 12,12,10,10,8- 135 lb
Pendlay row- 12,12,10,10,8- 95 lb
Overhead straight arm Pulldown- 12,12,10,10,8- 40 lb
Front Shoulder Press- 12,12,10,10,8- 30 lb
Seated Calf Raise- 20,17,15,13,11- 90 lb