DAY 465 (CHEST):
1. Bench Press: 3x18 - 346Ib
2. Incline DB Fly: 3x22 - 111Ib
3. DB Fly: 3x22 - 106Ib
4. Seated Cable Fly: 3x17 - 141Ib
5. Lying Barbell Tricep Extensions: (2x14 warm-up sets) - 3x22 - 149Ib
6. Cable Overhead Tricep Extensions: 3x20 - 148Ib
7. DB Tricep Kickbacks: 3x22 - 96Ib
Cardio: 15-20 minutes
Daily Diet:
2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g
Breakfast: 535 kcal
- scrambled egg whites - 112.5g,
- avocado toast - 2 slice (200g),
- apple - 1.
Lunch: 623 kcal
- grilled chicken salad - 307.5g,
- tuna sandwich - 1 sandwich
Dinner: 1,091 kcal
- chicken stir fry - 600g,
- spinach salad - 90.75g,
- corn - 120g,
- raw carrots - 1.059 serving (90g)
