Well this morning was the same ol ritual wake up to lemmon and Cider vinegar in 8 oz water then Cyto Greens with scoop Allmax IsoWhey Vanilla Made Crystal a Grilled Chicken and Spinach salad with Organic oil Free wasabi and Balsamic Vinaigrette, put together the rest of her days food and then off to drop Crystal at work. On the way back Iced Coffee then Metroflex Gym-Phoenix for 30 minutes Treadmill warmups at incline 15 slow and easy Burned 300 cals while drinking my Allmax MusclePrime then dont know why just felt like hitting more Delt and trap work so HS shoulder press 25ppsx60 r // 35ppsx40r // 45ppsx26r SS w/ Smith Barbell Shrugs front 45psx50r // 55psx40r // 65psx30 DB front Raises 3 sets then TDS 25lbx10 // 10 // 8 ss w/ Smith Barbell Shrugs rear 65psx15 // 12 // 12 then TDS 25x12 - 20x9 - 15x7 - 10x11 fail DB Bent over Laterals - 25x12 // 12 // 12 // ss with 45lb plate shrugs to fail 3 sets 40 // 28 // 18 then Partials 50x6 - 40x6 - 30x8 TRICEPS WORK Long rope Pressdowns (elbows held back) 3 sets 10 -40sec rests 4010 tempo Smith CGP 3 sets to fail 45ps / 55ps / 70ps Dips Bodyweight 33 / 24 / 17 Bent over overhead rope ext 3 sets 15 /12 / 9 to fail 1 arm Cable Kick backs 3 sets 12 / 10 / 8 then Drops sets to failure 40lbs to 10lbs Stepmill finisher 30 minutes 200 cals burned shake with 1 scoop Carbion and 1.5 scoops Isowhey
Posted on: Fri, 06 Sep 2013 17:43:35 +0000
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