7/9/11
Shoulders,Biceps/Triceps,Cardio:Shoulders:Seated Dumbell Press:
40-15
50-10
40-12
Behind The Back Laterals:
20-20
30-12
25-15
Gironda Dumbell Swing:
10-20
15-12
12.5-15
First time trying these............real good,gonna` keep `em in for sure!
Here`s a demonstration of the movement:Rear Delt Raises: (lying face down on incline bench)
20-20
25-15
25-12
Face-Pulls;
6 plates-15
5 plates-20
5 plates-20
Single Dumbell Front Raise:
40-12
50-12
30-20
Biceps/Triceps:Super-Set # 1:{Cable Preacher Curls:
4 plates-15
6 plates-12
5 plates-12
4 plates-15
{Seated French Press:
50-20
70-15
80-10
60-15
Super-Set # 2:{One-Arm Preachers On Cybex Machine:
3 x 12 with 2 plates
{Bent-Forward Cable Extensions:
3 x 15 with 8 plates
Super-Set # 3:{Hammer Curls:
30-12
30-12
25-12
{Triceps Dips Between Benches:
3 x 25 (with bodyweight)
Pressdowns:
8 plates-12,drop to 6 plates for 12 more,drop to 4 plates for 12 more
7 plates-12,drop to 5 plates for 12 more,drop to 3 plates for 12 more
Did all this in 45 minutes flat..........real intense!!Todays Diet:Meal 1 - Pre-Workout
1 scoop whey in water
2 rice cakes with natty PB
Meal 2 - Post-Workout
1 scoop whey in water
1/4 cup oats
Meal 3 -
5 oz. boiled chicken breast
salad
water
Meal 4 -
8 eggwhites
1 whole egg
coffee
water
Meal 5 -
5 oz. boiled chicken breast
salad
water
Meal 6 -
8 eggwhites
1 whole egg
2 rice cakes with sugar-free jelly
water
Looking right on point,but gained a few pounds due to eating a bit more once I reached the weight class limit.
Gonna` back off on the cals again.........back to the boiled chicken breasts again!!