pro shake
2 scoops 250cal 4fat 6carb 50pro
130g banana 120cal 0fat 31carb 1pro
1c milk 120cal 4.5fat 6carb 12pro
1c oats 300cal 6fat 56carb 10pro
total: 790cal 12.5fat 99carb 73pro
30 min cardio
leg press 4pps 5x5
bb curl / skullcrushers 45x12,10,8
sldl 135x20
8/10/11
bench 135x8,5,5
bb row 135x5,5,5,5
tricep pushdown 25x20
cable curl 25x20
weighted crunches
deadlift 365x1 PR
mil press 85x5,5,10
leg curl 60x5 70x5 80x4,2
weighted situps 95x10,10,10
bench 175x1 185xmiss will get it next time.
tbar row 3plates 10,10,4
tri ext 65x6,8
tri pushdown 50xfailure, failure
sidebends plate x 50 each side
light leg press to get blood moving
a. deadlift 295x2,2,2 1min rest
b. jump to flat bench 6,6,6 3min rest
a. bench 135x2,2,2 1min rest
b. clap pushups 6,6,6 3min rest
side twists off flat bench with 3s hold 6,6,4
1 arm cable curl 15 to failure
1 arm tri pushdown 10 to failure
8/23/11
bench 125x8 135x6 145x5
pushups to fail x2
seated vbar cable rows 80x15,15,15,15
cable tricep pushdown 25x15,15,15,15
BB complex deads, sldl, hang cleans, push press and squats 95x6,6
deadlift 385x1, 315x2,2,2
leg curl 110x8, 130x8, 150x4
lat pulldown 100x8,8 60x5 slow
facepulls 20x25,25
cable crunchs
overhead press band dislocations in between every set
75x4,4,4,4
85x2,2
75x10
Hang Cleans
band dislocations and pull apart between sets
95x4,4,4,4
105x2,2
95x14