Day 49

5/6/17
BW-162.6
15 days out
Training-
  • Exercise- 5 sets
    • Barbell Curls- 10, 10, 8, 8, 8, drop 8, drop 8, drop 8, drop 8, drop 8
    • 75x2, 85x3
  • Superset- 5 sets
    • Close Grip Bench- 5:135x5
    • Heavy Skullcrushers- 8:65,875x4
  • Superset- 6 sets
    • Tricep Ext- 20:20x6
      • 3 sec negative
    • Arnold Curls- 10 each arm:20x6
      • Twist and squeeze
  • Triset- 4 sets
    • Drag Curls- 12:45x4
    • Reverse Curls- 12:45x4
    • Overhead Tri Ext- 12:45
  • Lunge 10 min (5 min weighted, 5 min BW)
  • Abs- 4 rounds
    • Toes 2 Bar- 12
    • Weighted Crunches- 25
    • Back ext-12
Diet-
10am-2 fat burners, Pre workout
12:30pm- chicken breast, ground Turkey (8 oz), avocado, half bag of green beans
4pm- handful of peanuts, carbmaster yogurt
6:30- Undecided

Comments

Post a Comment

Popular posts from this blog

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
Read more