Day 16 review

4/3/17

BW:

48 days out

Starting Program 3

Training

• 5-10 Minutes of Stretching
• Calves
• 4x15 seated calf raises, 4x50
• BW Warm Up- 2 sets
• Pull Ups- 10
• Push Ups- 10
• Exercise 1-
• Bench (xtra wide)
• Week 1 (Feet Up)- 30, 12, 10, 8, 6, 4
• Bar, 135, 135, 145, 155(4/2), 155
• Superset- 4 sets
• Incline Bench- 8-12
• 115(9), 125x3(8)
• Wide Grip Pull Ups- 10
• Get all 10 even if you have to use finish reps
• Superset- 5 sets
• Pullovers- 8-12, 65x2(12)65(10)x3
• DB Bench- 8-12, 55(8)x2,55(7)x2,55(5)
• Squats- 4 sets
• Front Box Squats- 6
• 135, 185,
• Lunge 800 M
• Abs- 4 rounds
• Cable Crunches- 25
• Weighted Crunches- 25

Review-

  Less than 7 weeks now. Testing out the new program and I'm telling you what, the pump was insane. Working in a little more low reps and I am hitting every muscle 2x a week. Really focusing on a lot of my weaknesses (shoulders, calves). My guys that have been doing this with me are seeing some good results. If you're needing that extra push, now is the time.

Diet-

4am- SST Fatburner, pre workout

7am- amino acids

1pm- chicken, salad (chicken, lettuce, broccoli), peanuts

6pm- pot roast, salad (chicken, lettuce, egg)

10pm- banana w/ 2 scoops of pb, protein shake