Day 14

Today was a great workout, probably my best in awhile.  It was a shoulders, biceps and triceps day.  I decided to change it up by including super sets and drop sets to keep up intensity.  There will be no videos until Thursday because I have to study.  Super sets are when you do 2 separate exercises, but back to back.  This workout contains 3 and its a great way to get through your workout quicker and increase your heart rate.

First we started with Seated Military Press.  You need seat with a back and a bar to do this exercise.  Hold the bar to around your chin and push up, that is the basic Military press rep.

1 Warm Up
3 Sets 10-12 reps

Jeff (65,85,95)

Our second exercise was a super set.  We did cable side raises and dips.  Cable side raises are just like side raises except you have a cable in a lowered position and you pull it across your body.  This works out your shoulders.  Dips works out your triceps and if you don't know what a dip is, I'll make a video next time.  If you can't dips, there's a machine you can use that helps reduce weight resistance.  I used to use that because I couldn't even do 1 dip.  Remember these exercises are back to back and then you rest.

3 Sets 10-12 Reps

Jeff ( 20,20,25)

3 Sets Dips Until Failure

Our next super set was Bench dips and dumbbell curls.  For these exercises we also included drop sets.  If you can't do bench dips with weight then, you can do regular bench dips until failure and to reduce resistance you put your feet on the ground and do as many as you can afterwards.  After the  bench dip drop set we went straight into dumbbell curls and this was also a drop set.  Do the amount of reps you want with your curls, drop the weight, and do as many as you can.

3 Sets Until failure drop Until failure

Jeff (body weight, 45, 45)

3 Sets 6-8 reps drop Until failure

Jeff ( 20, (30,20), (30,20) )

Our final super set was rope extensions and barbell curls.

3 Sets 12-15 reps

Jeff (40,50,50)

3 Sets 6-8 reps

Jeff (65,65,65)

So that was our workout which was 7 exercises, but put into 4 sections.  It's a pretty good way to keep yourself moving and pumped because you don't really slow down or rest too much.  Now let's take a look at my diet for the day.

 Eggs

2 Burger Patties and wheat bread

Salmon Curry with vegetables and white rice

My diet wasn't too bad for the day.  I only ate the egg whites in the morning which is a great lean protein.  I'm still trying to lean out which is why I only I ate the whites, but if you are trying to bulk, throwing in a couple of yolks doesn't hurt.  I did say beef includes a lot of fat, but if it's home cooked, you can cook it a certain way to reduce the fat and make it much leaner.  Also I got good carbs in my wheat bread as well.  Salmon Curry wasn't the best of meals, but salmon is a great protein.  The white rice isn't so great, but it was right before my workout so I needed my carbs for energy.  Tomorrow will be another rest day.