Chest Day

  Still trying to figure out how to deal with this new schedule. I've been waking up at 6 a.m. everyday for summer school and coming back at 3:15 p.m. Two math classes in six weeks... It's a real pain and absolutely exhausting. It also means that I need to be in bed before 10:30 to feel good the next day. I attempted to do a quick chest workout after school but didn't have as much energy as I wish I had. Diet was on point today and I was so glad to have salmon for dinner!

Workout:
1) Incline Dumbbell Press (45 degree)
-2x10 w/ 60 lb. dumbbells (warmup)
-6x8 w/ 100 lb. dumbbells

2) Flat Bench Press
-2x10 w/ 225 lbs.
-3x5 w/ 245 lbs.

3) Incline Bench Press
-5x8 w/ 185 lbs.

4) Cable Flyes
-3x12 w/ 45 lbs.
-3x12 w/ 55 lbs.
-3x8 w/ 60 lbs.

5) Decline Bench Press
-5x8 w/ 185 (very slow and controlled movement)

6) Concentrated Single Arm Machine Flyes
*Sit on the flye machine and brace yourself. Movement should be done with a single arm and concentrate flexion on the center area of the chest.

-5x8 w/ 100 lbs. (15 reps on each arm per set)

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Diet of the Day:
Meal 1:
-5 eggs worth of egg whites + 1 whole egg
-27g whey protein shake w/2% milk
-4 Aidell's chicken teriyaki meatballs
-Apple, 1 cup of raspberries

Meal 2:
-6 oz pork chop
-15 oz mixed veggies (carrots, broccoli, cauliflower)
-Power Crunch Bar (peanut flavor)

Meal 3:
-5 slices of lean tri-tip
-2 cups roasted veggies

Meal 4:
-Grilled salmon
-Sautéed carrots and broccoli
-0.5 cup microwaved corn
-0.5 cup brown rice

I've heard some great things about Quest bars so I got some and I'm going to give them a try. The ingredient profile looks very promising and fitting for my goals. Low on the sugars, high protein from whey isolate, etc. Take a look at this link if you're interested: http://www.questnutrition.com/ingredients/

Apparently they taste pretty good too. I'll post an update when I try one! I do my best not to eat bars of any sort, but it's hard when I can't carry a bunch of meals around school. The occasional bar is required to keep me awake in class.