After reading some other logs I figured I would start logging my stuff. I'm really bad about keeping up with this.
Tonight was back, biceps and forearm. I'm following the 4 day a week Jefit bulking program. I modified it slightly to add calves and take out exercises that aggrevate my injuries. Currently injuries are 1) my left heel I hurt 4-5 weeks ago while doing standing calf raises. Pain is a constant 7/10 and it hurts 24x7. Doesn't slow me down except walking and my cardio is starting to suffer. 2) left arm between shoulder and bicep. I noticed this a week ago after doing my chest and tricep routine. It mainly hurts at full chest press extention or doing shoulder work.
Really upped my deadlifts tonight. I'm tired but it was great.
Tonight I did
barbell deadlift - 135x10,185x10,225x10,245x10,275x5,315x1
barbell bent over row - 95x10,115x10, 135x6, 135x6
barbell curl - 40x10,40x10, 50x10, 50x10
wide-grip lat pulldown - 115x10, 130x10, 145x5, 160x4
dumbbell concentration curls -30x5,30x5,35x5,30x5 (going to 35 bothered shoulder)
seated dumbbell inner bicep curl - 20x10,20x10,20x10,25x10
alternate hammer curl - 25x10,25x10,30x10,30x10
close-grip front lat pulldown - 100x10, 115x10, 130x8, 145x6
30 minutes treadmill starting at 3.0 MPH and raising 0.2 MPH every 5 minutes.
Calories Target on workout days: 3,000 (I rarely hit this)
Calories Target on off days: 2,000
Target breakdown: 20%C, 30%F, 50%P (come close most days)
Calories: 2454 food (500 calories as post dinner in nuts)
Exercise: 760 calories burned
Net: 1694 calories
Vitamin D 5000 IU
Magnesium 250 MG
Omega 3,6,9 x2
Potassium Gluconate 595mg
GNC Pro Performance AMP Ripped (breakup pills during the day)
Typically a whey shake using GNC Wheybolic AMP 2 scoops +almond milk+peanut butter+greens powder+banana or strawberry or blueberry
Whey shake mixed with water GNC Wheybolic AMP 2 scoops
Tomorrow is Wednesday. I do dinner with my little ones. Depending on how I feel I may or may not workout. Next routine is Shoulders and Upper Legs