Wednesday, 14 January 2015

Day 2 and 3 of 84

Day 2 of 84

Pull Day (Back / Bi's)

5minute warm-up on elliptical (trying to break a sweat)

Bent over rows: 45x10, 95x10, 135x8, 185x8, 105x15
Lat-Pull Downs: 120x10, 160x8, 180x8, 190x6, 140x15
Seated Rows: 140x8, 160x8, 160x8
Ez-Bar Curls: 70x8, 80x8, 60x14
Concentration Curls: 25x8, 30x6, 20x15
Dumbbell Curls: Run the Rack from 35x6, 30x6, 25x6, 15x6
Hanging Leg Raises: 25, 20, 20
Crunches: 25, 25, 25

1 minute cardio acceleration between sets.

Pre-Workout: Iso-Whey Shake w/ Skim Milk
Breakfast: 2 turkey bacon, 1 super egg (1 large egg, 2 egg whites)
Lunch: 1 chicken breast, 1/3cup brown rice, 1 cup frozen veggies
Snack: 3 turkey bacon, 2 slices little big bread, lettuce, tomato
Dinner: Tilapia, grilled veg, spinach salad
Snack: 1 cup trueroot trail mix

Day 3 of 84

Legs / Shoulders

5minute warm-up on elliptical (trying to break a sweat)

Standing Shoulder Press: 45x12, 65x10, 95x8, 135x6, 75x14
Bent-Over Lateral Raise: 25x10, 30x8, 35x7, 20x12
Arnold Press: 45x7, 30x8, 25x10
Squat: 45x10, 135x10, 225x6, 135x8, (front squat) 45x15
Calf Raises: 220x20, 230x18, 150x20
 - Barbell Front Raise: 70x10, 80x10, 90x8
Seated Calf Raise: 50x20, 50x20, 50x15
 - Plate Raise: 35x8, 45x7, 25x10

Pre-Workout, Breakfast and Lunch all the same.
Dinner: Organic ground beef, 2 patties in a lettuce wrap
Snack: Spicy Tuna salad

Same supplement stack, looking to add R-ALA next week

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