Tuesday February 9th
Workout-Back, Shoulders, and Biceps
Today was an amazing workout! My strength is definitely starting to increase pretty significantly.
Back
Pull-ups 0/10, 0/10, 0/9
Neutral Grip Seated Cable Rows 100/15, 120/15, 160/12, 200/6, 200/6(new personal best)
Supinated Close Grip lat pulldowns 120/12, 140/12, 140/10
Supinated Bent Over Barbell Rows 95/20, 115/15, 135/20, 145/15, 165/15
DB Rows Single Arm 65/12, 75/12, 90/12
Shoulders
DB Shoulder Press 60/10, 60/10, 60/10
+
1 arm DB Side Raises 40/10, 50/10
DB Front Raises 20/12, 20/12, 20/12
Biceps
Standing Cambered Bar Bicep Curls 20/30, 20/20 , 20/15, 20/15
+
1-arm DB Concentration Curls 15/12, 15/10, 15/8, 15/6
1-armDB preacher Hammer Curls 15/10, 15/10, 15/8
Diet & Supplementation
Meal 1: 1 scoop Cellucor Nitro-sport protein
Meal2 1 medium grapefruit, 4oz spinach, 6oz chicken, 3 whole eggs, 1 cup egg beaters, 12 almonds
Meal3:8oz chicken, 4oz yams, 1 medium Apple
Pre-Workout: 1 pack Cellucor M5,3 tabs Cellucor p6
Post-Workout: 1 scoop Cellucor Nitro-Sport Protein, (stillOut of cellucors R3 should have some in soon)
Meal 4: 1cup White Rice, 6oz chicken
Meal 5:6oz chicken, 4oz spinach, 1/4 cup tomato, 1/2 cup cucumbers
Meal 6:4oz chicken 2 cups broccoli
Meal7: 2 caps Cellucor P6 Extreme, 2 scoops Casein Protein powder
