Scivation Power-Hypertrophy Training Week 7
Thursday 12-18 Chest & Back
Gym Time: 1hr 40min
Lat Pull Down:
240lb x 6
225lb x 8
210lb x 10
Incline DB Bench Press:
105lb x 8
105lb x 8
90lb x 10
DB Bent Over Rows:
105lb x 8
105lb x 8
90lb x 10
Flat DB Bench Press:
95lb x 10
100lb x 10
105lb x 6
Seated CG Low Cable Row:
240lb x 8
255lb x 6
210lb x 10
Straight Arm Lat Pull Down:
200lb x 10
200lb x 10
200lb x 10
Dual Cable Cross Fly: Decline ROM
45 x 10
47.5 x 8
50 x 8
35 x 15
Dual Cable Cross Fly: Incline ROM
22.5 x 10
25 x 8
30 x 7
PWO Cardio:
20min Treadmill Incline=5 Pace=4.1 avg HBPM 120-130 - walking
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.
