Craig Flex Crawford

Just finished the Friday night party, at the gym.

Now it is 9:30 and what I doing, in the kitchen cooking 6.5lbs of chicken, and baking 7 yams.

Finish the night of with some chicken and broccoli.

Take some ZMA and maybe a protein shake before bed.

Well off to sleep, dreaming of the next workout.

It Friday and I am going to a party.
Yea  it is at the gym shoulders and biceps.

Dumbell press
1 warm up
3 sets 100 for 6,then 75 for 10.

lateral raises
3 sets 45 for 6,then 25 for 10

rear delt mach.
3 sets 250 for 6,then 175 for 10

shrugs
3 sets  
315 for 10-12
405 for 8-10
500 for 8-10

upright rows
3 sets
185 for 8-10
155 for 8-10
135 for 8-10

Biceps
preacher curl mach.
3 sets 135 to failure

hammer curls  dumbells
3 sets
65 for 5,45 for 10

12 WEEKS TO GO.
I HAVE LEGS TONIGHT,IT IS ALL I AM THINKING ABOUT.
3 SETS OF LEG EXT = 1X6,1X10
THEN WOBBLE TO THE LEG PRESS.
3X 20 YEA 20 REPS
THEN CRAWL TO SQUAT MACHINE
3X10  275,315,365
LEG CURLS TOTAL 6 X10
THEN WALK ON THE TREADMILL FOR 10MINS.
YOU HAVE TO TRAIN HARD TO THE BEST,SECOND PLACE SUCKS.