Todays workout: Chest, Triceps and ABS
Chest
Incline DB Bench Press 50/15, 85/12, 100/8, 100/7, 100/5
Weighted Dips 45/10, 45/8, 45/10, 70/6
Flat DB Bench Press 65/10, 65/8, 65/10
Low Cable Crossovers 40/15(kneeling), 60/8(standing), 40/12(kneeling), 60/9(standing)
+
Incline Push-ups 0/20, 0/20, 0/20 ,0/20
DB Pullovers 90/10, 90,/10, 90/10
Triceps
1-Arm Overhead DB Tricep Ext. 20/12, 20/12, 20/12
+
1-Arm DB Kickbacks 12/20, 12/10, 12/12
ABS
Hanging Leg Raises(straight Legs) 0/15, 0/15, 0/12, 0/15
Slow Decline Sit-ups 0/8, 0/6
Reverse Crunches 0/15, 0/15, 0/15
Overall Today was a great workout, had plenty of energy and the pumps I had through out my entire upper-body were insane.
Diet & Supplementation
Meal 1: 2 cups watermelon, 1 scoop Cellucor Nitro-sport protein
Meal2 1 cup watermelon, 4oz spinach, 4oz chicken, 2 whole eggs, 1/2 cup egg beaters, 1 pack kashi oatmeal, 1/4 cup raisins, 24 almonds
Meal3:8oz lean ground beef, 1/4 cup brown rice, 1 medium Apple
Pre-Workout: 1 pack Cellucor M5 Extreme,3 tabs Cellucor p6
Post-Workout: 1 scoop Cellucor Nitro-Sport Protein, 4 tabs Cellucor R3
Meal 4: 8oz baked potato, 6oz chicken
Meal 5:6oz chicken, 4oz spinach, 1/4 cup tomato, 1/2 cup cucumbers
Meal 6:4oz chicken 1 cup green beans
Meal7:4 caps Cellucor R3, 2 caps Cellucor p6, 2 scoops Casein Protein powder
.jpg)