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Old 06-21-2013, 09:58 PM   #1
SemiNatural
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6'0 - 215 lbs - 23 years old
still natural unfortunately. hopefully be able to swing an order sometime soon.



Shoulders today

John Meadows 6-ways - 2 sets of 15 with 10 lb DB's
Deated DB Press - 55'sX12, 65'sX12, 75'sX10, 75'sX10, 75'sX7, 65'sX11
DB Lateral Raises - 20'sX12, 25'sX10, 30-20-15 dropsets - 3 sets of 8-8-8, 20'sX12
DB Rear Delt Raises - to the side superset with to the rear - 20'sX10-10, 25'sX8-8, 25'sX8-8, 25'sX8-8
DB Front Raises - 25'sX15, 30'sX12, 35'sX10
superset with
Straight Bar Front Raises - 30X15, 40X12, 50X10
DB Shrugs (3 second hold at each contraction) - 5 sets of 100'sX15



Diet so far today:
Meal 1 - 6 whole eggs, 1 cup oats
Meal 2 - 9 oz tuna, 1.5 oz almonds, 1 cup oats
Pre-workout shakes - 60 g's whey @ -1 hour, 2 scoops Craze @-20 min
train
Post-Workout shake - 60 g's whey, 50 g's dextrose
Meal 3 - 10 oz chicken, 1 cup white rice, broccoli
Meal 4 - 10 oz chicken, 1 cup white rice, broccoli
will have 10 oz 93% ground beef+broccoli for last meal



goals: look good.
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Old 06-21-2013, 10:40 PM   #2
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