Biceps and triceps
Cardio-25min THRR 139-169. Avg 165
Dab Curl-4-10-30
Behind the head DB ext
-2-10-20
-1-10-25
-1-10-30
DB Hammers
-4-10-30
Sk crushers ex-bar-4-10-50
DB Incline curls
-2-10-30
-2-10-25
Press downs with A-bar- (run the cable rack 10lbs at a time.)
1-10-(40<150>40)
Cardio-25min (post resistance training) THRR 139-169. Avg 155
Nutrition
Breakfast
-WW sandwich round
-3 Tbsp natural peanut butter low sodium
-16oz water
-gnc multivit energy
Snack
-Apple
-20 almonds
-16 oz water
Lunch
-5oz tuna
-5oz green beans
-3oz WW tortilla
-16oz water
-2oz brownie
Snack (post workout)
-banana
-nature valley oats n honey (1 serving is 2 bars)
-16oz water
Supper
-5oz pork chops thin cut
-3oz romain
-2oz broccoli
-2tbsp balsamic dressing
-2oz sugar /gluten free BBQ sauce
-16oz water