Chest and Cardio

     Started with cardio again today and found that it once again supercharged my workout. I ran a 6:30 mile and did a total of 1.5 miles. I did not pause and went straight into my chest workout. I went heavy on this workout. The diet was a carbon copy of the diet from July 8, 2014.

Workout:

*1.5 miles @ 6:30 

1) Flat Bench Press

*Upped the weight for the working sets from 245 to 250. This wasn't hard either. I'm going to bump it to 255 next workout.

-1x15 w/ 135

-1x5   w/ 155

-1x5   w/ 185

-2x8   w/ 225

-3x5   w/ 250

2) [dropset] Incline Dumbbell Press 

*Incline was 40 degrees. 

(Repeat 3 times)

i) 8 reps w/ 100 lb. DBs

ii) 8-10 reps w/ 65 lb. DBs

iii) 10-15 reps w/ 40 lb. DBs

3) [superset] Decline Dumbbell Press + Single-Arm Flye

*End the flye movement by crossing your arm over your chest. The way to visualize this to think of moving your hand to your opposite shoulder. Concentrate on the squeeze and try to move the shoulder blade using the chest rather than the rotator cuff and anterior deltoids.

(Repeat 4 times)

i) 10 reps w/ 185 lbs.

ii) 8 reps on each arm w/ 110 lbs.

4) Atomic pushups

*Each set includes 10 reps of pushups and 10 reps of crunches. The video below shows you how to properly do the exercise. Skip to about 15-20 seconds in.

-4x10 

Diet of the Day:

Meal 1:
-27g whey protein shake w/ 2% milk
-3 Aidell's chicken meatballs
-5 eggs worth of egg whites
-Raspberry, blackberry, blueberry, and banana smoothie w/ 2% milk and orange juice (2 cups total)

Meal 2:
-6oz grilled chicken breast
-0.5 cup brown rice
-0.25 avocado

Meal 3:
-8oz grilled chicken breast
-1 cup brown rice

Meal 4 (post-workout):
-35g whey protein shake w/2% milk
-Banana with peanut butter
-1 cup raspberries

Meal 5:
-Two 6oz grilled salmons
-4oz grilled chicken chopped into rice and avocado bowl
-0.25 avocado
-0.75 cup brown rice