Back-Shoulders A-3

Lat Pull under
100-15,15
200-6,6,6

T-Bar Row
90-15,15

Rope Pull down Stiff Arm
40-15,15
85-8,8

DB Press
35-15,15
60-10,10

Front Raise (SS)
40-10,10,10

Seated Side Lateral (SS)
20-15,15,15


I am on vacation at Myrtle Beach and left my electronic key to Anytime fitness at home!! :/ having to make due with motels Universal apperatus from the 70's!! :/
I brung my meals with me so macros should be on track!!!!
Supplements are the same.

Chest-Arms A-3

Flat Bar Press
135-3,3,3
245-7,7

Inc. D.B Press
50-15
90-10,10,10

Inc. D.B Flye
40-15
60-10,10,10

Cable Curl
50-10,10
57.5-12,12

Rope Press Down
30-15,15
72.5-12,12

Hammer Curl
50-12,12

Dips
25,25

Lower back still tight and sore. :/

Macros
P=220
C=200
F=45
Fr=25


Supps
Slice
Multi Vit.
Fish oil
Huma-Pro Aminos
Oxyelite-Pro
Gold Standard Whey Isolate
C4-Cellucor

Pain in Back

Having consitent lower back pain. Went to Chiropractor for adjustment and also Massage. Taking Muscle realxers and Pain pills.Taking day off from gym,don't want to aggravate it anymore than it already is.

Routine A -3

Sqauts
135-12,12,12
225-10
275-8,8

Leg ext.
130-15
305-7,7,7

Leg Curl
160-12,12
230-6,6

Bar Lunge
45-10
95-10,10

Seated Calve raise
90-20,20
180-15,15-------Calves Cramped

Macros
P=220
C=200
F=45
Fr=25

Supps
Slice
Multi Vit.
Fish oil
Huma-Pro Aminos
Oxyelite-Pro
Gold Standard Whey Isolate
C4-Cellucor

Workout was decent.Trained after 12hr shift of work.Awake 17hrs so strength was down.Meals were dead on.No time for cardio.:/

Start of Transformation

Starting my transformation Blog.I have trained 1 week,Routine A /2 rotations.Today is a Rest day with HIIT Cardio.




Macros
220gr of Protein
160gr of Carbs
45gr of Fat
25gr of Fiber
Weight 220 lbs
BF% 34%