Day 3 – Getting Into A Habit

Day 3 – Getting Into A Habit

Meal 1:

2 tsp Instant Coffee

1 tsp Psst Non-Dairy Coffee Creamer

3 Splenda Packets


Meal 2:

8 oz 73/27 Ground Beef

2 tbsp Kraft Chipotle Aioli

2 oz Munster Cheese

1 cup Broccoli Florets

2 tbsp Hidden Valley Cheddar Bacon Ranch Dressing


Meal 3:

1 Large Hass Avocado

1 tsp Salt

1/2 cup Salted Roasted Sunflower Seeds


Meal 4:

8 oz 73/27 Ground Beef

2 oz Munster Cheese

1 cup Broccoli Florets

4 tbsp Hidden Valley Cheddar Bacon Ranch Dressing


Meal 5:

8 oz Summer Beef Sausage with Garlic



1 Fish Oil 1200 mg

2 Green Tea Capsule

1 Vitamin C 1000 mg

1 Multi-vitamin

1 Ox Bile Capsule


Total: 3720 Calories, 333 grams of Fat, 26 grams of Net Carbohydrates, 120 grams of Protein



3x 8-15 Seated Cable Row

3x 8-12 Band Deadlift

3x 8-12 Wide Lat Cable Pulldown

2x 10-12 Single Arm Band Row


Back day…one of my favorite days in the gym. When I started in the gym I was a curl monkey (I know I know..) but as I became more experienced I found that back day is the funnest day out of every muscle group. My favorite lift is the deadlift because it is an exercise that you can’t really cheat unless you use momentum after you get it off the ground. But if done with proper form, it’s the most raw exercise you can do. No one can really spot you on a deadlift until you get the bar off the ground. It’s not called the ‘man lift’ for nothing! I had to find out ways how to incorporate major back exercises with resistance bands and I was able to stack up to three bands on the band deadlift exercise. I’m feeling great and full of energy. No appetite (thats from eating 3000+ calories) but at the same time I do feel somewhat lighter on my feet. The seated cable rows are typically an exercise I start with because I feel that my back needs more thickness versus more width. So I focused mainly on exercises that involve squeezing of the shoulder blades together that creates a more dense muscle. As you can see there is only one exercise that I did today that is a width exercise (pulldown). The most important thing when doing any exercise program is to be honest with yourself and what body parts you need to bring up. Working in the past as a personal trainer, I was able to tell on my clients which part of each muscle group we needed to focus on. For example the quadricep has 4 muscles in that muscle group. By flexing your quads, you can tell which muscles are under-developed and you should prioritize those muscles. I do the same thing when planning my workout routines. I make sure that I prioritize the muscle in that muscle group that needs to be brought up. Today because DOMS (Delayed Onset Muscle Soreness) is starting to set in even more, my legs buckled occasionally while I walked.

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