3x15 shoulder press w/ dumbbells
3x20 side lateral raise w/ dumbbells
3x20 rear delt fly on the pec deck
3x20 Upright row w/ barbell
3x20 rear delt pull w/ cables
3x20 front lateral raise w/dumbbells
No cardio!
Food
Breakfast- 2 whole eggs w/ cheese, onion, spinach and 1/3C. steel cut oats w/ raw honey, and walnuts. (Jeff made breakfast so measurements are approx.) coffee w/ skim milk & splenda
Lunch- Ezekial bread natural peanut butter/no sugar added jelly sandwich, 2C. Vegetable soup
another coffee but with powder creamer & splenda, lots of water
Snack-Tbsp peanut butter, 1C. Mixed fruit (pineapple, mango, papaya)
Pre-workout- 1 scoop protein w/ water
Dinner-2.5 pieces of Tombstone frozen pizza, 1 mini reeses cup, lots of sweet potato fries with barbecue sauce.
I definitely overdid it on the sweet potato fries, they are SO good though- I really couldn't resist. I will say that dinner was post workout so at least my body absorbed those carbohydrates!
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