Monday 12-16 Upper Body
Gym Time: 1hr
Weather conditions were bad so I jammed in and out skipping cardio.
BB Bench Press:
225lb x 8
285lb x 3,1
275lb x 4,1
255lb x 6
235lb x 8
Weighted WG Pull Ups:
BW+35lb x 4,2
BW+25lb x 5,2
BW+10lb x 6
BW x 8
Seated High Cable Row:
240lb x 6
255lb x 6
270lb x 6
CG Bench Press:
185lb x 6
185lb x 6
185lb x 6
BB Curl:
125lb x 4
125lb x 4
115lb x 6
95lb x 10
DB X-Body Hammer Curl: Threw this in for an extra pump.
30lb x 10
30lb x 10
Tuesday 12-16 Lower Body
Gym Time: 1hr
BB Squats:
225lb x 8
315lb x 6
315lb x 6
315lb x 8
SLDL:
245lb x 6
255lb x 6
265lb x 6
DB Lunges: (two 60lb db’s, 20 lunges - 10 per leg)
120lb x 10
120lb x 10
120lb x 10
Seated Calve Raises:
170lb x 8
180lb x 8
180lb x 8
135lb x 12
90lb x 20
PWO Cardio:
20min Cybex Arc Trainer, Incline=10 Resistance=100, Avg HBPM 120-150
Supps:
fish oil: 2kmg 2-3x daily
Animal Pak Multis
Scivation Chocolate Whey
Optinum Nutrition Chocolate Casein
PrimaForce Beta Alanine: 1 serving preworkout, 1 serving postworkout
Preworkout: 1 scoop NOxplode with 5g creatine mono added and 1 scoop of orange Xtend, 2 scoop Beta Alanine (only on lifting days)
Workout: 4 scoops Xtend with 5g BCAA and 5g Glutamine added
During the Day: 1 scoop ON Vassive EEA with 2 scoop Grape Xtend, 5g of ON BCAA 5000, 5g of ON Glutamine - sip throughout day.
