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Old 09-03-2011, 07:16 PM   #431
Francisco
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I'm killing it!! Finally i have time to write an update. I have been working 11hr days + my training (2.5hrs) so by the time im home its too late...usually i just get all my food ready for next day and i hit the bed. Anyways here is the update:

TRAINING: things are great...my delt is feeling great, my knees are feeling great too... so i have been taking advantage of this!! I am pushing my self very hard...yesterday i had to take the day off training because i was feeling again pretty tired at the end of the week...but today it was time to get back to work...I trained arms/delts...overall it was an amazing workout...my energy levels were thru the roof!

SUPPLEMENTs: Genomyx has a great product line now and i am also taking advantage of this.

A) PROTOCOL is amazing for my recovery!! i am in love with this stuff now
B) Krillipid is my new addition...a super oil...similar to fish oil but with some unique properties
C) Guthhealth : Im a big fan of Digestive enzymes because they help to break down fats/prots/carbs for better absorption...and im replacing my cheap DE for GHeath. Im extited!
D) Genomyx Protein powder....not taking this one yet but i cant wait

DIET: Working really hard on this. Despite the fact that im not competing anytime soon i am hitting my numbers like a machine...Howerver i have been allowing my self to eat a cheat meal once in a while in order to keep me sane!

Todays workout:


1. HS Delt press
2 pl/side x 15
3pl/side x 5
3pl/side x 5
3pl/side x 5

2. DB overhead press
80's x 10 x 60's x 10
80's x 10 x 60's x 10
80's x 10 x 60's x 10

3. DB side laterals
55's x 10 x 3 sets

4. Cable laterals
3 sets x 15 reps

5.Rear Delt Machine
150 x 15
150 x 15
150 x 15

6. REar delt cable (45 deg)
150 x 15
150 x 15
150 x 15

7.Tris Cable Extensions (mechanical dropsets - Supinate + Pronated + Neutral)
115 x 15 x 15 x 15
115 x 15 x 15 x 15
115 x 15 x 15 x 15

8. Incline bench skull crushers + Close grip tris press
90 x 12 x 12 x 3 sets

9. Dip machine
Whole stack x 20 reps x 3 sets

10. Incline bench DB curls - thick grip
40's x 10 x 3 sets

11. DB crossovers - thick grip
40's x 10 x 3 sets

12. HS Preacher Curl
90 x 12 x 3 sets

13. One arm Barbell Preacher Curl (I tried to make this one more challenging by adding rubber bands) It worked LOL! check the vid later
bar + 10lbs x max reps x 3
sets
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