Chest/Bi's Routine C--Rotation 1--4 day split

Felt great in the GYM today.Got plenty of sleep and air was on!!! Felt Strong with lots of energy.Wished we had heavier Db's,reps were for 5 to 6 but got 9 to 10. I could use the hammer Strength Bench but that takes the Balance factor away so it may be best to stick with the 100's for a little higher reps.

Flat Db Press
55-15
60-15
100-10,9,10,9

Slight Inc.Db press
70-15,15
100-9,8

In. Flye
40-15
60-10,10,10

Hammer Curl
30-15,15
60-4
50-6,6

Close Curl
40-15
70-10,10,10

Sitting 1 arm Cable curl
25-12
40-6

Weighted Torso Twist Machine
130-12 ps
150-12ps
180-12ps

Decline Russian Twist with 25lb plate
50,50,50

Side bend over Back ext. Bench
45-12,12,12

Rope batter Swing
35-12ps,12ps,12ps


Cardio-Sprints 35minutes

Macros
P-220
C-190
F-45
Fr-25

Supplements
1) Whey-MultiVitamin-L carnitine-B12-Caffeine
2)Fishoil
3)Caffeine
4)Fish oil-----Huma Pro for extra protein with sardines
5)(Pre w/o) ALA-BN StrikeHD-Beta Alinine-C4
Intra W/O BCAA'S

6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB