March 3rd
Bodyweight: 148.2 (morning after cheat day)
Back ; more of a ½ power ½ rep range workout.
Pre w/o: AAEFX’s Kre-Alkalyn Pro, HMB, GlutaZorb, i-Rush, vitamin D-3
Intra w/o: Cell Rush, LBA, LG-5
Post w/o: AAEFX’s NF-Pro protein, Greek Yogurt and spinach shake, AAEFX’s HMB, Vitamin E
w/o:
“V” Handle Pull Downs
• 100 x warm up
• 150 x 10
• 170 x 10
• 220 x 6
“V” Handle Chest Supported Low Rows
• 170 x 10
• 170 x 10
• 170 x 10
Single Arm Chest supported Rows (R/L)
• 100 x 10/10
• 100 x 10/10
• 100 x 10/10
Pro Grip Lat Pull Downs
• 100 x ? for saturation
Cell Rush, LBA, LG-5
Ab crunchs
• 5 sets
10 min’s posing
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March 2nd
Body Weight: 143.0 (cheat day)
Arm’s
Pre w/o: AAEFX’s Kre-Alkalyn Pro, HMB, Vitamin D-3, GlutaZorb, Joint ReHab Cream
Intra w/o: AAEFX’s Cell Rush, LG-5 and LBA
Post w/o’s: AAEFX NF-Pro whey protein, non-fat cottage cheese, spinach, shake, HMB, Vitamin E
w/o:
Db Alternating Curls (R/L) S.S. with single arm Tri press downs
• 3 sets (6 – singles)
Tri Rope Press Downs S.S. with Straight bar Cable curls
• 3 sets ( 6 - singles)
Reverse Grip Tri Press Downs S.S. with Rope Curls
• 4 sets (8 – singles)
AAEFX’s Cell Rush, LBA and GL-5
Ab crunches
• 3 sets
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