6/9/11
Shoulders,Abs,Lower-Back,Cardio,Neck:
Shoulders:
Seated Bradford Press:
80-15
100-12
120-8
80-20
80-20
Behind The Back Laterals:
17.5-20
22.5-15
30-12
30-12
Cable Laterals :
2 x 15 non-stop alternating arms back and forth
Bent-Over Laterals:
3 x 12 30 pounders
Face-Pulls:
3 X 15-20 -6 plates
Plate Front Raise:
25 pounds-3x20
Abs/Lower-Back:
Tri-Set:
{Upside Down Situps-3 x failure
{Rope-Crunches-3 x failure - 12 plates
{Hyperextensions:
3 x 20 (bodyweight)
Cybex Back Extension Machine:
1 x 30 with 150 pounds
Cardio:
33 minutes walking on inclined treadmill
5 minutes on eliptical (50 extra cals)
Neck:
4 way Nautilus Neck Machine-3 sets in each position
Meal 1-Pre-Workout:
1 scoop whey in water
Meal 2-Post-Workout:
1 scoop whey in water
Meal 3 -
6 oz. 90% lean ground beef patty
water
Meal 4-
8 oz. codfish
water
Meal 5 -
6 oz grilled ground chicken breast
1 cup brown rice
salad (fat-free low sugar dressing2 TBSP.)
Diet soda
Meal 6 -
8 eggwhites
1 whole egg
6 rice cakes with natty PB (couldn`t stop eating these damn things)
PM:
Tanning -20 minutes then back to the gym for 33 minutes waking on inclined treadmill + 5 minutes on eliptical/stepper nachine-55 extra calories (gonna do this all the time as that 50-60 cals will great more of a calorie deficit at the end of the weeks training.
Pretty good day...........looking much leaner and feeling terrible so I know I`m right on track.
Vascularity is improving bigtime too.
6 weeks to go......................
..looking better so far!
