Friday February 12th
Workout-Biceps, Shoulders, Back
Biceps
Barbell Curls 95/8, 95/8, 95/8, 95/8
Standing Alt DB Curls 40/10, 50/8, 55/5
Neutral Grip Front Pulldowns 120/12, 140/10, 140/8
Seated Close Grip Cambered Bar Preacher Curls 50/10, 50/7, 50/6
Reverse Grip Barbell Curls 45/20, 45/25, 45/15, 45/15
Shoulders
Front Barbell Military Press 115/10, 115/8, 115/8
DB Lateral Raises 25/10, 25/10, 25/10
DB Front Raises 25/10,25/10, 25/10
Bent Over Rear Delt Raises 40/12, 40/12
Back
Neutral Grip Seated Cable Rows 70/15, 70/20, 70/20
Workout was really good, my biceps are starting to feel stronger. I will be looking to push them much harder coming up and trying to force some better growth from them. I didn’t do much back this workout, because I felt I need to give my shoulders more attention.
Diet & Supplementation
(6am)Meal 1: 1 scoop Cellucor Nitro-sport protein
(8:30am)Meal2 Medium Grapefruit, 4oz spinach, 4oz chicken, 2 whole eggs, 1/2 cup egg beaters, 1 pack kashi oatmeal, 1/4 cup raisins, 24 almonds
(11am)Meal3:8oz lean ground beef, 1/4 cup brown rice, 1 Orange
(12:45)Pre-Workout: 1 pack Cellucor M5 Extreme,3 tabs Cellucor p6
(3:30pm)Post-Workout: 1 scoop Cellucor Nitro-Sport Protein, (Still Waiting to get more of Cellucors R3 in)
(4:30pm)Meal 4: 8oz baked potato, 6oz chicken
(7:00pm)Meal 5:6oz chicken, 4oz spinach, 1/4 cup tomato, 1/2 cup cucumbers
(9:30pm)Meal 6:4oz chicken 1 cup green beans
(11pm)Meal7:, 2 caps Cellucor p6, 2 scoops Casein Protein powder
Sorry it took so long to get the update posted, my internet provider has been experiencing issues for the past couple of days. Hope you Have a great start to the week and look for updated pictures in the next post.
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