Trained chest with Conner Young at Strength Beyond in Kalamazoo. Did my best to get a good chest workout in, but because of having to shift my training schedule around this week I was hitting chest the day after hitting shoulders and arms.
Chest:
Flat Bench:
2x10 135lb
1x10 225lb
3x10 315lb
Incline dumbell press:
1x10 70s
1x15 120s
1x20 100s
Incline rack presses in smith machine:
3xfailure 225
1x triple drop 225-135-45
Don't know if I've ever done these, but I was watching an old BFTO and Charles Glass was having Gunter do this so I figured I'd definitely be as big as him if I did them too.
Pec Deck
3x15
1xtriple drop set
Cable Crossovers:
2x20
Super set very wide grip bench with dumbell flyes
2xfailure for both
Finished with 20min of cardio
Diet:
meal 1: 6oz ground turkey, 1 cup rice
meal 2: 6oz ground turkey, 1/2 cup rice
Meal 3: 6oz chicken, 1/2 cup rice
Meal 4: 6oz chicken, 1/2 cup rice
Periworkout: 2 scoops intra-MD
Meal 5: 6oz ground turkey, 1 cup rice
Meal 6: 6oz 99% lean ground turkey, 2 Tbsp cashew butter
I changed up the diet a bit on medium days. I dropped 25g of carbs from meal 4. At some point in time I must have developed old man metabolism because my bodyweight just isn't dropping. I was 276lb this morning before cardio and my weight hasn't dropped at all in a couple of weeks.
I'm already eating less calories than I did at any point in my prep for the 2007 USAs, so my metabolism must be horrible in comparison. The lowest I remember going in 2007 was 8oz of meat and a cup of rice in 5 meals with a 6th meal of 8oz meat and 14g of fat. I'll keep plugging along on the diet though--I'd really like to be contest lean again....although at the rate I'm going I should be down to about 3oz of meat and 50g of carbs a day at around 290lbs