Wes - My Training & Diet Journal

[wes]

April 11, 2023

Chest +Abs:
Smith Machine Inclines - 5 sets
Dumbell Flyes - 4 sets
Dips - 3 sets

Super-Set:
{Crunches - 2 sets
{Lying Leg Raises - 2 sets

ON A MISSION

[wes]

April 11, 2023

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

Meal # 2:
chicken breast
1/2 cup of rice
multi colored steamed peppers and onions
(Put it into a bowl mix it up and eat)
Crystal-Lite

Meal # 3:
chicken breast
1/2 cup of rice
multi colored steamed peppers and onions
(Put it into a bowl mix it up and eat)
Crystal-Lite

Meal # 4:
1 +1/2 cups of cottage cheese

[wes]

April 12, 2023

Back,Traps,Neck:
Lat Pulldowns - 3 sets
DB Pullovers - 3 sets
T-Bar Rows - 3 sets
Two-Arm DB Rows - 3 sets

Dumbell Shrugs - 3 sets

Lower Back Extensions On Machine - 3 sets

Lying Plate Neck Raises - 3 sets

ON A MISSION

[wes]

April 12, 2023

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

Meal # 2:
omelette made with 2 whole eggs,4 eggwhites with steamed multi-colored peppers and onions
10 oz. OJ

Meal # 3:
homemade beef stew
10 oz. glass of milk

Meal # 4:
RTD 40 gm. protein shake

STRICTLY BUSINESS

[wes]

April 13, 2023

Shoulders + Calves:
Seated Dumbell Press - 4 sets
Dumbell Lateral Raise - 4 sets
Bent-Over Laterals - 4 sets

Calf Raises - 5 sets

ON A MISSION

[wes]

April 13, 2023

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

Meal # 2:
chicken breast
1/2 cup of rice
multi colored steamed peppers and onions
(Put it into a bowl mix it up and eat)
Crystal-Lite

Meal # 3:
chicken breast
1/2 cup of rice
multi colored steamed peppers and onions
(Put it into a bowl mix it up and eat)
Crystal-Lite

Meal # 4:
RTD 40 gm. protein shake

STRICTLY BUSINESS

[wes]

April 14, 2023

Biceps/Triceps:

Super-Set # 1:
{Seated DB Curls - 4 sets
{Skullcrushers - 4 sets

Super-Set # 2:
{Wide Grip BB Curls - 4 sets
{Seated French Press - 4 sets

ON A MISSION

[wes]

April 14, 2023

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

Meal # 2:
2 slices of pepperoni pizza
12 oz. Crystal -Lite

Meal # 3:
2 slices of pepperoni pizza
12 oz. Crystal -Lite

Meal # 4:
RTD 40 gm. protein shake

STRICTLY BUSINESS

[IroNat]

Enjoy the journey, Wes!

[wes]

Enjoy the journey, Wes!

Thanks Nat !! 

[wes]

April 15, 2023

Forearms:

Super-Set # 1:
{Wrist Curls - 4 sets
{Reverse wrist Curls - 4 sets

Super-Set # 2:
{Wrist Roller - 3 sets
{Hand Gripper - 3 sets

ON A MISSION

[wes]

April 15, 2023

Meal # 1 Post Workout:
1 scoop of whey in water
2 Tbsp. of honey

Meal # 2:
1 huge homemade taco
12 oz. Crystal - Lite

Meal # 3:
1 huge homemade taco
12 oz. Crystal - Lite

Meal # 4:
RTD 40 gm. protein shake

STRICTLY BUSINESS

[wes]

April 16 2023

Meal # 1:
1 scoop of whey in water

Meal # 2:
2 slices of rye bread toasted with natty PB
1 cup oatmeal with 1 tspn. of light brown sugar

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

Meal # 4:
RTD 40 gm. protein shake

STRICTLY BUSINESS

[wes]

April 17, 2023

Quads,Hamstrings,Calves:
Leg Press - 6 sets
Unilateral Leg Presses - 3 sets
Leg Extensions - 3 sets

Seated Leg Curls - 5 sets

Leg Press Calf Extensions - 6 sets

ON A MISSION

[wes]

April 17, 2023

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

Meal # 2:
3 cups of yogurt

Meal # 3:
ground beef patty
1 cup cottage cheese
green beans
Crystal-Lite

Meal # 4:
RTD 40 gm. protein shake

STRICTLY BUSINESS

[wes]

April 18, 2023

Chest + Abs:
Smith Machine Inclines - 6 sets
Dumblell Flyes - 4 sets
Dips - 3 sets

Triceps Pressdowns - 3 sets (light,high reps)

Super-Set:
{Crunches - 2 sets
{Lying Leg Raise - 2 sets

ON A  MISSION

[wes]

April 18, 2023

Meal # 1 Post-Workout:
3 eggs
4 turkey sausage links
1 slice rye toast
10 oz. OJ

Meal # 2:
pasta with meat sauce
Crystal-Lite

Meal # 3:
pasta with meat sauce
Crystal-Lite

Meal # 4:
RTD 40 gm. protein shake

STRICTLY BUSINESS

[ThisisOverload]

Keep up the good work wes!

[wes]

Keep up the good work wes!

Thanks brother,you know I will ! 

[wes]

April 19, 2023

Back,Traps,Lower Back:
Lat Pulldowns - 4 sets
DB Pullovers - 4 sets
Seated Cable Rows - 4 sets

Couldn`t do any bent over rowing movements as my trick lower back was out of alignment once again.

DB Shrugs - 3 sets

Seated Back Extension Machine - 3 sets (very high reps)

ON A MISSION

[wes]

April 19, 2023

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

Meal # 2:
pasta with meat sauce
Crystal-Lite

Meal # 3:
2 eggs + 3 eggwhites
4 turkey sausage links
1 slice rye toast
8 oz. OJ

Meal # 4:
RTD 40 gm. protein shake
2 chocolate rice cakes with natty PB

STRICTLY BUSINESS

[wes]

April 20, 2023

Shoulders + Calves:
Seated DB Press - 4 sets
DB Laterals - 4 sets
Bent-Over Laterals - 4 sets

Standing Calf Raise 5 sets

ON A MISSION

[wes]

April 20, 2023

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

Meal # 2:
2 cans tuns with a bit of mayo
handful of potato chips
Crystal-Lite

Meal # 3:
pasta with meat sauce
Crystal-Lite

Meal # 4:
RTD 40 gm. protein shake

STRICTLY BUSINESS

[wes]

April 21, 2023

Biceps/Triceps, Forearms:
Super-Set # 1:
{Seated Hammer Curls - 4 sets
{Lying DB Triceps Extensions - 4 sets

Super-Set # 2:
{One-Arm Preacher Curls - 4 sets
{Seated One-Arm DB Triceps Extensions - 4 sets

Wrist Curls - 5 sets

ON A MISSION

[wes]

April 21, 2023

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

Meal # 2:
3 protein pancakes (pancake mix with a scoop of vanilla whey)
8 oz. milk

Meal # 3:
3 eggs
1 baked potato
Crystal-Lite

Meal # 4:
pasta with meat sauce
Crystal-Lite

STRICTLY BUSINESS