Bro! What happened to your MOD status!? You are a PIONEER on this site!!!!
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- Thread starter Tank316
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Bro! What happened to your MOD status!? You are a PIONEER on this site!!!!
I'm a bad boy I guess...
I'm a bad boy I guess...
I am no longer a mod...you are no longer a mod...hmmm, I guess we will have to spread the love elsewhere!
8/17/09
Back/light bis
All Warm ups in Locked and Loaded
Rack Deads
500x8,535x8,565x6,585x6,600x4, 645x1
OH Bar Rows
335x7,345x7,365x7
CG Pulldowns
250x8,260x8,270x6
Pullovers 2 sets
100x10,90x12
WG Pull downs
100x40
Alt DB
40x12,45x12,35x13
Hammer Curls 2 sets
40x13,45x12
Reason for just going light with bi's today is do to work related fatigue, a small amount of tendinitis is setting in, I can tell its from work, and I know it wont last long.
No Cardio
LBA PRO: 3 SERVINGS PER DAY 30 MIN BEFORE MEAL
-CELL RUSH: 1 SERVING 30 MIN BEFORE PRE WORKOUT MEAL ON TRAINING DAYS
-LG5 PRO: 1 SERVING 30 MIN BEFORE POST WORKOUT MEAL ON TRAINING DAYS
-EFX KREALKALYN PRO: 1 CAP 30 MIN BEFORE PRE WORKOUT MEAL
-EFX NYTRIC PRO: 1 TAB 30 MIN BEFORE MEALS 1, 3, 5 BOTH TRAINING AND OFF DAYS
-KRE ALKALYN: 1 CAP 30 MIN BEFORE POST WORKOUT MEAL TRAINING DAYS AND FIRST MEAL ON OFF DAYS
POST WORK OUT
2 Scoops Kre -Generator
Back/light bis
All Warm ups in Locked and Loaded
Rack Deads
500x8,535x8,565x6,585x6,600x4, 645x1
OH Bar Rows
335x7,345x7,365x7
CG Pulldowns
250x8,260x8,270x6
Pullovers 2 sets
100x10,90x12
WG Pull downs
100x40
Alt DB
40x12,45x12,35x13
Hammer Curls 2 sets
40x13,45x12
Reason for just going light with bi's today is do to work related fatigue, a small amount of tendinitis is setting in, I can tell its from work, and I know it wont last long.
No Cardio
LBA PRO: 3 SERVINGS PER DAY 30 MIN BEFORE MEAL
-CELL RUSH: 1 SERVING 30 MIN BEFORE PRE WORKOUT MEAL ON TRAINING DAYS
-LG5 PRO: 1 SERVING 30 MIN BEFORE POST WORKOUT MEAL ON TRAINING DAYS
-EFX KREALKALYN PRO: 1 CAP 30 MIN BEFORE PRE WORKOUT MEAL
-EFX NYTRIC PRO: 1 TAB 30 MIN BEFORE MEALS 1, 3, 5 BOTH TRAINING AND OFF DAYS
-KRE ALKALYN: 1 CAP 30 MIN BEFORE POST WORKOUT MEAL TRAINING DAYS AND FIRST MEAL ON OFF DAYS
POST WORK OUT
2 Scoops Kre -Generator
8/18/09
legs
squats
350x12,375x12,405x10,455x8
leg press
500x13,575x12
leg curls
180x12,190x12,200x10,210x9
uni lateral
80x13,90x12
6 sets seated calves
LBA PRO: 3 SERVINGS PER DAY 30 MIN BEFORE MEAL
-CELL RUSH: 1 SERVING 30 MIN BEFORE PRE WORKOUT MEAL ON TRAINING DAYS
-LG5 PRO: 1 SERVING 30 MIN BEFORE POST WORKOUT MEAL ON TRAINING DAYS
-EFX KREALKALYN PRO: 1 CAP 30 MIN BEFORE PRE WORKOUT MEAL
-EFX NYTRIC PRO: 1 TAB 30 MIN BEFORE MEALS 1, 3, 5 BOTH TRAINING AND OFF DAYS
-KRE ALKALYN: 1 CAP 30 MIN BEFORE POST WORKOUT MEAL TRAINING DAYS AND FIRST MEAL ON OFF DAYS
legs
squats
350x12,375x12,405x10,455x8
leg press
500x13,575x12
leg curls
180x12,190x12,200x10,210x9
uni lateral
80x13,90x12
6 sets seated calves
LBA PRO: 3 SERVINGS PER DAY 30 MIN BEFORE MEAL
-CELL RUSH: 1 SERVING 30 MIN BEFORE PRE WORKOUT MEAL ON TRAINING DAYS
-LG5 PRO: 1 SERVING 30 MIN BEFORE POST WORKOUT MEAL ON TRAINING DAYS
-EFX KREALKALYN PRO: 1 CAP 30 MIN BEFORE PRE WORKOUT MEAL
-EFX NYTRIC PRO: 1 TAB 30 MIN BEFORE MEALS 1, 3, 5 BOTH TRAINING AND OFF DAYS
-KRE ALKALYN: 1 CAP 30 MIN BEFORE POST WORKOUT MEAL TRAINING DAYS AND FIRST MEAL ON OFF DAYS
8/24/09
Chest/Delts
LBA PRO: 3 SERVINGS PER DAY 30 MIN BEFORE MEAL
-CELL RUSH: 1 SERVING 30 MIN BEFORE PRE WORKOUT MEAL ON TRAINING DAYS
-LG5 PRO: 1 SERVING 30 MIN BEFORE POST WORKOUT MEAL ON TRAINING DAYS
-EFX KREALKALYN PRO: 1 CAP 30 MIN BEFORE PRE WORKOUT MEAL
-EFX NYTRIC PRO: 1 TAB 30 MIN BEFORE MEALS 1, 3, 5 BOTH TRAINING AND OFF DAYS
-KRE ALKALYN: 1 CAP 30 MIN BEFORE POST WORKOUT MEAL TRAINING DAYS AND FIRST MEAL ON OFF DAYS
- 2 Scoops Kre Generator Post Work out
Chest
Flat DB Press
100x11,110x9,120x8
Incline Fly
70x10,65x12,60x14
Cable Cross-Over
7x13,6x16
DB OH Press
70x11,11,65x12 [Had to go lighter due to work related over use of shoulders]
SL's
35x11,30x13,13
30 min treadmill
3.8 mph 4* grade
Chest/Delts
LBA PRO: 3 SERVINGS PER DAY 30 MIN BEFORE MEAL
-CELL RUSH: 1 SERVING 30 MIN BEFORE PRE WORKOUT MEAL ON TRAINING DAYS
-LG5 PRO: 1 SERVING 30 MIN BEFORE POST WORKOUT MEAL ON TRAINING DAYS
-EFX KREALKALYN PRO: 1 CAP 30 MIN BEFORE PRE WORKOUT MEAL
-EFX NYTRIC PRO: 1 TAB 30 MIN BEFORE MEALS 1, 3, 5 BOTH TRAINING AND OFF DAYS
-KRE ALKALYN: 1 CAP 30 MIN BEFORE POST WORKOUT MEAL TRAINING DAYS AND FIRST MEAL ON OFF DAYS
- 2 Scoops Kre Generator Post Work out
Chest
Flat DB Press
100x11,110x9,120x8
Incline Fly
70x10,65x12,60x14
Cable Cross-Over
7x13,6x16
DB OH Press
70x11,11,65x12 [Had to go lighter due to work related over use of shoulders]
SL's
35x11,30x13,13
30 min treadmill
3.8 mph 4* grade
slackadjuster
Registered
Kre-Generator and Kre-Alkalyn Pro.....together???? That's some energy..
Kre-Alkalyn Pro being herb based, I take 1 cap mid day @ work to get me through, then another 45 min prior..I'm having some of the best workouts EVER!
8/31/09
Bis/Tris
10 min bike warm up
Tri's
CG Bench
295x9,295x9,300x8
RG Push downs
130x9,120x12,110x13
V Bar push downs
100x14,90x15
Bi's
Alt DB Curls
45x7,50x7,55x6
Hammer Curls
60x10,65x11,70x10
Single Cable
60x12,50x14,45x16
E-Z Bar 60x30
35 min Elliptical
-AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy)
-AAEFX Cell Rush (post workout creatine + beta alanine)
-AAEFX LBA Pro (Liquid Beef Amino Acid supplement)
-AAEFX L-G5 Pro Glutamine
-AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement)
-AAEFX NF-Pro (whey protein)
-AAEFX Kre-Generator (protein/carb/fat recovery/MRP drink)
-AAEFX Kre-Celerator (intra-wo carb + creatine drink)
Bis/Tris
10 min bike warm up
Tri's
CG Bench
295x9,295x9,300x8
RG Push downs
130x9,120x12,110x13
V Bar push downs
100x14,90x15
Bi's
Alt DB Curls
45x7,50x7,55x6
Hammer Curls
60x10,65x11,70x10
Single Cable
60x12,50x14,45x16
E-Z Bar 60x30
35 min Elliptical
-AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy)
-AAEFX Cell Rush (post workout creatine + beta alanine)
-AAEFX LBA Pro (Liquid Beef Amino Acid supplement)
-AAEFX L-G5 Pro Glutamine
-AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement)
-AAEFX NF-Pro (whey protein)
-AAEFX Kre-Generator (protein/carb/fat recovery/MRP drink)
-AAEFX Kre-Celerator (intra-wo carb + creatine drink)
9/1/09
BACK
10 min warm up bike wg pulldowns 100x14
CG T- Bar Rows
190x10,200x10,220x8,230x8
CG Pull downs
180x12,170x14,160x16
WG Pull Downs
170x12,150x16,16
Straight Arm Pull downs 1 set
100x28
40 min Ellpitical
2-AAEFX Tribulus in a.m.
-AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy)
-AAEFX Cell Rush (post workout creatine + beta alanine)
-AAEFX LBA Pro (Liquid Beef Amino Acid supplement)
-AAEFX L-G5 Pro Glutamine
-AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement)
-AAEFX NF-Pro (whey protein)
-AAEFX Kre-Generator (protein/carb/fat recovery/MRP drink)
-AAEFX Kre-Celerator (intra-wo carb + creatine drink)
BACK
10 min warm up bike wg pulldowns 100x14
CG T- Bar Rows
190x10,200x10,220x8,230x8
CG Pull downs
180x12,170x14,160x16
WG Pull Downs
170x12,150x16,16
Straight Arm Pull downs 1 set
100x28
40 min Ellpitical
2-AAEFX Tribulus in a.m.
-AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy)
-AAEFX Cell Rush (post workout creatine + beta alanine)
-AAEFX LBA Pro (Liquid Beef Amino Acid supplement)
-AAEFX L-G5 Pro Glutamine
-AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement)
-AAEFX NF-Pro (whey protein)
-AAEFX Kre-Generator (protein/carb/fat recovery/MRP drink)
-AAEFX Kre-Celerator (intra-wo carb + creatine drink)
9/3/09
Chest/Delts
Rep Range Wk
10 min bike warm up
chest press
130x15....some r/c movements
Incline d-b press
80x12,95x10,100x10,110x9
Flat fly's
80x10,75x12,65x16
Assisted Dips
2 setsx20 reps/set
DB OH Press
60x12,12,70x10
sl's
40x8,35x11,30x14
Reverse Pec dec 3 sets12 reps/set
Abs/40 min post cardio
-AAEFX Tribulus in a.m.
-AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy)
-AAEFX Cell Rush (post workout creatine + beta alanine)
-AAEFX LBA Pro (Liquid Beef Amino Acid supplement)
-AAEFX L-G5 Pro Glutamine
-AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement)
-AAEFX NF-Pro (whey protein)
-AAEFX Kre-Generator (protein/carb/fat recovery/MRP drink)
-AAEFX Kre-Celerator (intra-wo carb + creatine drink)
Chest/Delts
Rep Range Wk
10 min bike warm up
chest press
130x15....some r/c movements
Incline d-b press
80x12,95x10,100x10,110x9
Flat fly's
80x10,75x12,65x16
Assisted Dips
2 setsx20 reps/set
DB OH Press
60x12,12,70x10
sl's
40x8,35x11,30x14
Reverse Pec dec 3 sets12 reps/set
Abs/40 min post cardio
-AAEFX Tribulus in a.m.
-AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy)
-AAEFX Cell Rush (post workout creatine + beta alanine)
-AAEFX LBA Pro (Liquid Beef Amino Acid supplement)
-AAEFX L-G5 Pro Glutamine
-AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement)
-AAEFX NF-Pro (whey protein)
-AAEFX Kre-Generator (protein/carb/fat recovery/MRP drink)
-AAEFX Kre-Celerator (intra-wo carb + creatine drink)
9/05/09
Legs
10 min bike, machine leg press 130x17
3 sets of box squats @ parallel
350x8,375x8,405x8
2 sets regular squats ass to floor
405x8, 450x8
2 sets leg extension
175x12, 185x12
leg curls seated
175x12,185x11,195x11,205x10
SLDL
255x12,275x10. 4 X Reps at the bottom.
Hypers ext toes pointed 2 sets
45lb platex10
2 sets uni lateral seated curls
60x20,50x25
Pm cardio this evening 60 min of walk/jog intervals
AAEFX Tribulus in a.m.
-AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy)
-AAEFX Cell Rush (post workout creatine + beta alanine)
-AAEFX LBA Pro (Liquid Beef Amino Acid supplement)
-AAEFX L-G5 Pro Glutamine
-AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement)
-AAEFX NF-Pro (whey protein)
-AAEFX Kre-Generator (protein/carb/fat recovery/MRP drink)
-AAEFX Kre-Celerator (intra-wo carb + creatine drink)
Legs
10 min bike, machine leg press 130x17
3 sets of box squats @ parallel
350x8,375x8,405x8
2 sets regular squats ass to floor
405x8, 450x8
2 sets leg extension
175x12, 185x12
leg curls seated
175x12,185x11,195x11,205x10
SLDL
255x12,275x10. 4 X Reps at the bottom.
Hypers ext toes pointed 2 sets
45lb platex10
2 sets uni lateral seated curls
60x20,50x25
Pm cardio this evening 60 min of walk/jog intervals
AAEFX Tribulus in a.m.
-AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy)
-AAEFX Cell Rush (post workout creatine + beta alanine)
-AAEFX LBA Pro (Liquid Beef Amino Acid supplement)
-AAEFX L-G5 Pro Glutamine
-AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement)
-AAEFX NF-Pro (whey protein)
-AAEFX Kre-Generator (protein/carb/fat recovery/MRP drink)
-AAEFX Kre-Celerator (intra-wo carb + creatine drink)
You know it Eric.Glad to see you are still kicking butt and taking names!!!!!
Say,Kre-Celazine, Today I squatted with ZERO knee pain.
9/23/09
no am cardio, ass is dragging
Back/bis
Bi's
alt db curls standing
40x10,45x8,50x8,55x6
Hammer
60x9,65x8,70x7
preacher db curls
30x14, 1 min rest 25x15
Back
Rack Deads 2 inch below knee cap
405x8,455x8,475x7,6
* Next wk i do full dead's, its been 4 months*
seated cable rows
230x8,240x8,250x7
wg pull downs
180x8,170x10,160x13
stiff arm pull downs
100x14,90x16
Stretch, hung from the chin bar
30 seconds with a narrow grip, 30 sec with a super wide grip and 30 more sec with narrow grip.
40 min cardio, bike 20, ellip 20
2-AAEFX Tribulus in a.m.
-AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy)
-AAEFX Cell Rush (post workout creatine + beta alanine)
-AAEFX LBA Pro (Liquid Beef Amino Acid supplement)
-AAEFX L-G5 Pro Glutamine
-AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement)
-AAEFX NF-Pro (whey protein)
-AAEFX Kre-Generator (protein/carb/fat recovery/MRP drink)
-AAEFX Kre-Celerator (intra-wo carb + creatine drink)
no am cardio, ass is dragging
Back/bis
Bi's
alt db curls standing
40x10,45x8,50x8,55x6
Hammer
60x9,65x8,70x7
preacher db curls
30x14, 1 min rest 25x15
Back
Rack Deads 2 inch below knee cap
405x8,455x8,475x7,6
* Next wk i do full dead's, its been 4 months*
seated cable rows
230x8,240x8,250x7
wg pull downs
180x8,170x10,160x13
stiff arm pull downs
100x14,90x16
Stretch, hung from the chin bar
30 seconds with a narrow grip, 30 sec with a super wide grip and 30 more sec with narrow grip.
40 min cardio, bike 20, ellip 20
2-AAEFX Tribulus in a.m.
-AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy)
-AAEFX Cell Rush (post workout creatine + beta alanine)
-AAEFX LBA Pro (Liquid Beef Amino Acid supplement)
-AAEFX L-G5 Pro Glutamine
-AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement)
-AAEFX NF-Pro (whey protein)
-AAEFX Kre-Generator (protein/carb/fat recovery/MRP drink)
-AAEFX Kre-Celerator (intra-wo carb + creatine drink)
9/30/09
Wed
Am 25 min jump rope/jumping jacks/shadow box/burpies/
Average miles covered at work in a 8 hour day 8.5 miles.
Tri's Bi's
Push downs
140x6,150x6,160x6
Oh E Z Bar Ext
115x10,10,100x12
RG Pushdowns
60x20.
Bi's
Alt D B
45x7,50x7,7
Hammer
55x12,12, 50x13
Preacher D-B
30x15,25x17
25 min cardio Post.
45 min later Kre-Generator for my post work out drink
2 scoops 1 tblsp LBA's Vanilla
2-AAEFX Tribulus in a.m.
-AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy)
-AAEFX Cell Rush (post workout creatine + beta alanine)
-AAEFX LBA Pro (Liquid Beef Amino Acid supplement)
-AAEFX L-G5 Pro Glutamine
-AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement)
-AAEFX NF-Pro (whey protein)
-AAEFX Kre-Generator (protein/carb/fat recovery/MRP drink)
-AAEFX Kre-Celerator (intra-wo carb + creatine drink)
Wed
Am 25 min jump rope/jumping jacks/shadow box/burpies/
Average miles covered at work in a 8 hour day 8.5 miles.
Tri's Bi's
Push downs
140x6,150x6,160x6
Oh E Z Bar Ext
115x10,10,100x12
RG Pushdowns
60x20.
Bi's
Alt D B
45x7,50x7,7
Hammer
55x12,12, 50x13
Preacher D-B
30x15,25x17
25 min cardio Post.
45 min later Kre-Generator for my post work out drink
2 scoops 1 tblsp LBA's Vanilla
2-AAEFX Tribulus in a.m.
-AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy)
-AAEFX Cell Rush (post workout creatine + beta alanine)
-AAEFX LBA Pro (Liquid Beef Amino Acid supplement)
-AAEFX L-G5 Pro Glutamine
-AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement)
-AAEFX NF-Pro (whey protein)
-AAEFX Kre-Generator (protein/carb/fat recovery/MRP drink)
-AAEFX Kre-Celerator (intra-wo carb + creatine drink)
10/3-10/12-09 On Vacation
10/13/09
Chest/Delts Power Wk
Flat DB Press
120x7,7,7
Incline Press
275x7,285x6,6
Flat Flyes
85x7,7
OH Bar Press in power rack
160x8,170x7,180x6
cheat laterals
50x6,55x6,6
upright rows
135x7,145x6,6
Chest press
120x40
db oh press
30x40
35 min post cardio treadmill
3.6 mph 4-5-6 grade
45 min later Kre-Generator for my post work out drink
2 scoops 1 tblsp LBA's Vanilla
2-AAEFX Tribulus in a.m.
-AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy)
-AAEFX Cell Rush (post workout creatine + beta alanine)
-AAEFX LBA Pro (Liquid Beef Amino Acid supplement)
-AAEFX L-G5 Pro Glutamine
-AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement)
-AAEFX NF-Pro (whey protein)
-AAEFX Kre-Generator (protein/carb/fat recovery/MRP drink)
-AAEFX Kre-Celerator (intra-wo carb + creatine drink)
10/13/09
Chest/Delts Power Wk
Flat DB Press
120x7,7,7
Incline Press
275x7,285x6,6
Flat Flyes
85x7,7
OH Bar Press in power rack
160x8,170x7,180x6
cheat laterals
50x6,55x6,6
upright rows
135x7,145x6,6
Chest press
120x40
db oh press
30x40
35 min post cardio treadmill
3.6 mph 4-5-6 grade
45 min later Kre-Generator for my post work out drink
2 scoops 1 tblsp LBA's Vanilla
2-AAEFX Tribulus in a.m.
-AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy)
-AAEFX Cell Rush (post workout creatine + beta alanine)
-AAEFX LBA Pro (Liquid Beef Amino Acid supplement)
-AAEFX L-G5 Pro Glutamine
-AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement)
-AAEFX NF-Pro (whey protein)
-AAEFX Kre-Generator (protein/carb/fat recovery/MRP drink)
-AAEFX Kre-Celerator (intra-wo carb + creatine drink)
godstrength
Registered
KEEP doing it bro!
________________
AAEFX REP
PRRS/FDFS ELITE
________________
AAEFX REP
PRRS/FDFS ELITE
Oct 20th
Well, this day started off shitty and ended in a lot of pain.
Chest and delts.
all warm up in.
R/C movements/7-8 min stationary bike/chest press machine 120x15
Flat DB Press
80x12 another warm up
120x8,120x8,120x3...SNAP
In my left shoulder I felt this incredible painful snap.
No fore warning of any R/C issues at all. So fast forward to the 23rd and 24th. My range of motion has changed greatly, along with my depression of another possible surgery. I'm thinking impingement right now. I was off work for 3 days, as I type this Mon morn, I'm heading into work.
MRI is on Tues, and I see my surgeon from the last surgery on the 29th. Its going to be along wk.
Today after work, I'll go do some intense long cardio to keep my brain focused and a little self punishment[ I didn't eat so great Sunday] LOL.
Well, this day started off shitty and ended in a lot of pain.
Chest and delts.
all warm up in.
R/C movements/7-8 min stationary bike/chest press machine 120x15
Flat DB Press
80x12 another warm up
120x8,120x8,120x3...SNAP
In my left shoulder I felt this incredible painful snap.
No fore warning of any R/C issues at all. So fast forward to the 23rd and 24th. My range of motion has changed greatly, along with my depression of another possible surgery. I'm thinking impingement right now. I was off work for 3 days, as I type this Mon morn, I'm heading into work.
MRI is on Tues, and I see my surgeon from the last surgery on the 29th. Its going to be along wk.
Today after work, I'll go do some intense long cardio to keep my brain focused and a little self punishment[ I didn't eat so great Sunday] LOL.
August 17th,2004
I was shocked that in was that long ago!
Anyways, rehab on the left one is going smooth.
I have been powerwalking in the am on an empty stomach.
Time to turn things up several notches then! Lets break down some walls!!
For sure my brother!
What's the plan?
Aiming for Sept 2013. My work runs my life, 60-70 per wk..for now! Seasonal layoff around the corner!
FINALLY! Laid off!
12/17/12
40 min A.m. cardio 1/2 serving PNI Prodigy. 7-8 grams bcaa's sipped throught session
pm weights
Chest Delts
1 serving Prodigy 2 caps of Paragon
Chest/Delts
chest press warm up100x20...followed by rotator cuff movements
Bench
185x15,235x8,248x8,255x8
Incline press
200x10,10,225x8
CableCross Overs
70x18,60x18 drop 50 x10...
1arm oh press
60x10,10,65x9
Cable sl 60x8,8 55x10
Upright rows
135x12 drop 90 x12
35 min treadmill varying speed and inclince
12/17/12
40 min A.m. cardio 1/2 serving PNI Prodigy. 7-8 grams bcaa's sipped throught session
pm weights
Chest Delts
1 serving Prodigy 2 caps of Paragon
Chest/Delts
chest press warm up100x20...followed by rotator cuff movements
Bench
185x15,235x8,248x8,255x8
Incline press
200x10,10,225x8
CableCross Overs
70x18,60x18 drop 50 x10...
1arm oh press
60x10,10,65x9
Cable sl 60x8,8 55x10
Upright rows
135x12 drop 90 x12
35 min treadmill varying speed and inclince
