Whole 30 – Day Thirty

Waddup, mofos. Come at me. I did it. I made it. Tomorrow all I want is a big blended thing of whey, bananas, and peanut butter.


Breakfast: 2 Tuna Cakes, 1 Homemade Larabar

Lunch 1: Stuffed Peppers with Homemade Guac

Lunch 2: 1 Salmon Cake, 1 Tuna Cake, Broccoli

Dinner: Sweet Potato Omelet with Salmon Cake

Snacks: 1 Tuna Cake, 1/8 cup of pistachios

Workout: ARMS & CARDIO

Arnold Press w/ Rotator Cuff Exercises
(I have rotator cuff issues so don’t do those unless you have to lol)
Drop Sets 17.5lbs and 12.5 lbs 8-12 reps
5 sets

Reverse Flyes w/ Upright Barbell Row
5 lbs 10-20 reps, 40 lbs 10 reps
4 sets

Barbell Curls until failure, superset with Alternating Hammer Curls and Alternating Bicep Curls
30 lbs – 10 – 15 reps, 17.5 lbs, drop to 12.5 lbs
5 sets

Skull Crushers superset with Close-Grip Bench Press
30 lbs, 10-15 reps or until failure
4 sets

Overhead Dummbel Tricep Press
30 lbs, 8-10 reps
4 sets

Cardio: Intervals
Varying between hills, steady-state, and running for 15 minutes


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