Wes - My Training & Diet Journal

[wes]

March 25, 2023

Forearms + Neck:

Super-Set # 1:
{Barbell Wrist Curls - 4 sets
{Ez-Bar Reverse Wrist Curls - 4 sets

Hammer Grip Dumbell Wrist Curls - 3 sets

Super-Set # 2:
{Wrist Roller - 2 sets AMAP
{Hand Grippers - 2 sets AMAP

Lying Neck Plate Raises - 3 X sets AMAP

ON A MISSION

[wes]

March 25, 2023

Meal # 1 Post-Workout:
1 scoop of whey in water
2 Tbsps. of honey
1 banana

Meal # 2:
2 baked chicken breast sandwiches with honey dijon mustard
16 oz. Diet Coke

Meal # 3:
2 cans of water packed tuna with a small amount if mayo
16 oz. Diet Coke

Meal # 4:
1 scoop of whey in water

STRICTLY BUSINESS

[wes]

March 26, 2023

Meal # 1:
1 scoop of whey in water

Meal # 2:
2 Filet-O-Fish sandwiches
water

Meal # 3:
cheeseburger with lettuce tomato and mayo
a handful of potato chips
Diet Coke

I was looking forward to pigging out but weirdly enough I didn`t have much of an appetite.

I also had a bowl of chocolate ice cream,then later some chocolate chip cookies with a mug of milk.

STRICTLY BUSINESS

[wes]

March 27, 2023

Meal # 1 - Pre-Workout:
1 scoop of whey in water

Meal # 2 - Post-Workout:
1 scoop of whey in water
1/2 cup of dry oatmeal mixed into the shake
1 banana
2 Tbsp. of honey

Meal # 3:
ground beef patty
1 cup cottage cheese
tomato slices
12 oz. Crystal-Lite

Meal # 4:
1 can water packed tuna...small amount of mayo
2 slices rye bread toasted
handful of potato chips
2 cups yogurt
12 oz. Crystal-Lite

STRICTLY BUSINESS

[IroNat]

March 27, 2023

Meal # 1 - Pre-Workout:
1 scoop of whey in water

Meal # 2 - Post-Workout:
1 scoop of whey in water
1/2 cup of dry oatmeal mixed into the shake
1 banana
2 Tbsp. of honey

Meal # 3:
ground beef patty
1 cup cottage cheese
tomato slices
12 oz. Crystal-Lite

Meal # 4:

[wes]

Thanx Nat!! 

[wes]

March 28, 2023

Chest + Abs:

Dumbell Inclines Press- 6 sets
Dumbell Flyes - 6 sets

Roman Chair Situps - 3 sets to failure

ON A MISSION

[wes]

March 28, 2023

Trained in a fasted state !!

Meal # 1 Post-Workout:
1 scoop whey in water
2 small bananas
2 Tbsp. honey

Meal # 2:
4 whole eggs
1 large baked potato
12 oz. Crystal-Lite

Meal # 3:
ground beef patty
1 cup cottage cheese
12 oz. Crystal-Lite

Meal # 4:
2 scoops of whey in water
1 banana

STRICTLY BUSINESS

[wes]

March 29, 2023

Back,Traps,Neck:

Barbell Rows - 5 sets
Dumbell Pullovers - 4 sets
Two-Arm Dumbell Rows - 3 sets

Dumbell Shrugs - 3 sets

Lying Plate Neck Raises - 3 sets

ON A MISSION

[wes]

March 29, 2023

Trained in a fasted state !!

Meal # 1 Post-Workout:
1 scoop whey in water
1/2 cup of oats dry,mixed into the shake
1 banana
2 Tbsp. honey

Meal # 2:
4 eggs scrambled in Pam with multi colored sauteed` pepper strips
1 slice rye toast lightly buttered
8 oz. OJ

Meal # 3:
chicken breast
sweet potatoes (with artificial butter spray)
green beans
16 oz. Diet Coke

Meal # 4:
chicken breast
1 cup cottage cheese
water

SNACK: Ritz crackers with cheddar cheese.

STRICTLY BUSINESS

[wes]

March 30, 2023

Shoulders + Calves:

Pre-Exhaust Super-Set:
{Dumbell Lateral Raises - 4 sets
{Seated Dumbell Press - 4 sets

Bent-Over Laterals - 4 sets

Standing Calf Raise - 5 sets

Went light,very fast,high reps, and raced the clock.....feeling a bit burned out.....chest + back are sore as Hell.....my quads have just recovered.....needed a lighter type day. 

ON A MISSION

[wes]

March 30, 2023

Trained in a fasted state as usual for now anyway.

Meal # 1 Post-Workout:
1 scoop of whey in water
1 banana

Meal # 2: