[size=+2]TRICEPS AND SHOULDERS WORKOUT[/size]
FRIDAY, 02/5/10
smith shoulder press (top of head) = 435 x8, 445 x 8, 445 x 8
decline close-grip bench = 455 x 8, 455 x 8, 455 X 8
dips = body weight + 135lbs x 28
v-bar pressdown =195 x 18
one-arm reverse grip cable pressdown= 150 x 16 per
one-arm forward grip cable pressdown = 160 x 16 per
standing behind neck rope extension = 70 x 16
bent-over cable tri extension (using seated pull machine) = 60 x 12
bent-over cable laterals = 90 x 12
standing cross cable (from front of face to side, using no attachments just the ball = 90 x 13
standing cross cable laterals = 60 x 14
alternating dumbbell underhand front raises = 80 x 16 per
alternating dumbbell front raises = 80 x 16
standing dumbbell steeple raises = 65 x 16
Incline bench side raises = 65 x 16
note: set incline bench to a high incline then lay on it and have one arm hook over top of the bench and the other arm doing the raises
seated side raises = 75 x 16
standing single arm cross cable laterals = 45 x 16
note: I raise having the cable behind me not in front of me
abs
leg press calf extensions(toes in, toes out, foot straight) = 855 x 10 per position
standing calf raises = 445 x 70
seated calf raises = 6 plates x 30
[size=+2]DIET[/size]
total calories: 4,800
3 carb meals with 60 grams of carbs per meal, 2 meal before workout 1 after
4 protein meal consist of 9oz of chicken, 2 can of tuna
1 creatine shake (2 scoops) while working out
1 protein shake (3 scoops) after workout
SUPPLEMENTS = International Underground Whey Isolate, International Underground NO2, ON ZMA