Yeah buddy

Today's Plan (Monday, February 16th)

Workout: Mon - Full-Body A (Push-bias) (Strength)

Notes: Chest / Shoulders priority

  • Flat barbell bench-press: 4 × 5-6 2 RIR on last set
  • Incline dumbbell bench: 3 × 8
  • Standing overhead press: 3 × 6
  • Cable or DB lateral raise: 2 × 12-15
  • One-arm dumbbell row: 3 × 8/side
  • Goblet squat (maintenance): 2 × 10 Light—just keep pattern fresh
  • Plank: 2 × 60 s
Log Today's Workout
Meal Plan
  • Breakfast: 2 whole eggs + 150 g egg whites scrambled in 10 g butter, ½ avocado 40 P / 40 F / 4 C
  • Lunch: 200 g grilled chicken thighs, 1 Tbsp olive oil on 150 g salad greens, 30 g feta 55 P / 40 F / 6 C
  • Snack / pre-workout: 30 g whey isolate shaken in water + 20 g almond butter 28 P / 15 F / 3 C
  • Dinner: 200 g salmon baked with 10 g ghee, 200 g broccoli tossed in 10 g avocado oil 43 P / 32 F / 7 C
  • Totals: ≈ 166 P / 127 F / 20 C (1900 kcal)
Log Today's Meals
Log Weight