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Old 09-05-2012, 09:33 AM   #34
SeventySeven
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Max Brawn
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Join Date: Jul 2011
Posts: 1,184
Training Exp: 1 year+
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Xtend
Reputation: 38396
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Am weight 200lbs
Arms and abs ERMEGHERD JERSEH SHER
focused on control squeezing hard on the way up, going for 2-3 second negatives for most movements
Ez Curl
50x8(4 sets)

Close grip BB
kinda disappointed with these numbers, oh well work harder
135x8
135x7
135x7
135x7
135x5

Concentration curl
20x12
17.5x12
15x12

Vbar Pushdown
60x10
70x10
80x10
90x10

Rope Hammer Curl SS tricep bar hammer curl
60x15 40x8
60x15 40x8
60x15 40x5

Skull Crusher
50x12
50x10
50x8

Behind the back wrist curl
25x25( 2 sets)

Side Bend
45x15( 3 sets)
shooting for 20 reps next time

seated on lat pull down rope crunch
30x15( 3 sets)

Food log
egg scramble
3 whole eggs
1 cup whites
3 slices natty bacon
cheese
spinach


Meal 2
taco salad
8 oz beef
cheese
salsa
spinach

Meal 3
Shake from gym
banana

Meal 4
8 oz chicken
2 cups rice

Meal 5
2 cups milk
2 scoops whey
1 banana
1 tbl spoon PB

Carb Junk
1 home made cinnamon bun
1 bowl cinnamon pops
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