DC type training

[Beast_19_301]

Yesterdays work out
10 min warm up
Dumbell bench press:
3 wus sets
125*8+4 forced reps
Incline hammer strength
280*6+3 negatives

Incline dumbell flys:
70*10+3 help

Cable D handle crossover:
1 wu
120*5+4 forced reps

Stretch chest during every set to expand the muscle fascia.
Same goes with every muscle

Standing Ez curls:
2 wus
145*4+3 forced reps
should of done 130 and instead of jumping 20 pounds from last week

Incline dumbell curls:
50*7+3 helped
Dumbell preacher curl:
1 wu
40*8+3 helped

Diet:
1)3 whole eggs and 250ml of egg whites with 3/4 cup of oatmeal
2)Full can tuna on flaxseed sandwhich
3)1.5 chicken breast and 5 perogies
4)2 scoops protein with water and 1 scoop nano vapor
Train (1 hour max)
5)2 scoops protien with water w/ one bannna
6) 1 chicken breast and large salad
7) if still up 1 chicken breast and large salad

Doing the dorian yates work out program right now and loving it. I like going 8 reps and then doing RP, negatives or forced reps instead of going super low in reps.
24 years old, 321 pounds right now. Lost 7 pounds doing cardio to lose Bodyfat and bring out more muscle

Plz feel free to pick apart my deit b/c it's proably lacking in alot of areas.

Shoulders/tris and traps today

 

[getfitdoc]

diet looks pretty good. perogies?
how tall?

 

[Beast_19_301]

6'5 tall

Yah perogies are kinda bad i'm going by the box 5 perogies is 290 cals and 38 grams of carbs with 10 grams of that coming from sugar. I'll sub in rice every now and then.

Back wanted to do tris, delts and traps but partner wanted back instead.

Hammer widegrip pulldowns:
2 wus
320*8+3
underhand grip pulldowns:
220(stack)*7+4
Barbell rows:
225*8+ RP 2

One arm D cable rows:
170*11+6+5 (gotta go a little heavier next time)

Overhand low cable rows:
220(stack)*9+4

One arm reverse flys:
2 wus
30*10+3 and 4 partial reps

Pec deck reverse flys:
170*10+4

Good mornings
135*10
185*8

Rest tommorow

 

[Beast_19_301]

shoulders/traps/tris

Military press:
2 wus
185*8+3 forced reps, Rest pause + 3

Laterial raises:
35*7+4 forced reps +4 half reps

Cable laterial raises:
40*8+4 +2H R

Hammer shrugs:
360*10 RP + 3

Single arm pressdowns: Felt so damn good whoa
100*10 + 4 FR +2 negatives

Lying EZ crushers:
95*10 + 4 FR +2 NEG

Incline reverse dumbell press:
60*10 RP + 5