Chest and Shoulders:
Pull-Ups:
30 Reps over various sets + Grips
Dumbbell Twist Press: (See Video Below for explination)
[youtube]a4LNK8W_9-g[/youtube]
http://www.youtube.com/watch?v=a4LNK8W_9-g
3 Warm-Ups
60's's x 9 (3 Sets)
+1 Rep
Barbell Incline Bench:
135 x 10
155 x 8
165 x 8
175 x 8
190 x 8
+5 Pounds
Machine Fly:
100 x 20 (3 Sets)
Rear Delt Dumbell Raises:
15's x 20 (3 Sets)
Cable Front Raise:
40 x 12 (3 Sets)
Dumbbell Partial Lateral Raises:
20's x 30 (3 Sets)
** A little progress being made as far as strength goes
** Weight has dropped about a pound in a week since last calorie bump down to 157 with 85g of carbs added back in to diet from show a little over 2 weeks ago.
Post-Workout:
Junk Bowl:
Cinnamon Roll Protein Pudding
Homemade Brownie
Homemade Cookie
Crushed Apple Cinnamon Rice Cakes
Deluce De Leche Cheerios
Kashi Go Lean Crunch
Pretzels
Strawberries
Bananas
Apple