Shoulders-Triceps-4 day Split-Routine-C

Great Shoulder and Tricep workout. Focused on Muscles during each rep. Slowed the pace down a little to get that burn/pump. Really felt the Muscles performing.





Db Press
35-15
50-15
70-8
75-8,8,8

Upright Row Wide Grip
45-15
95-15
135-8,8,8

Bent over Row Rear delt
30-15
75-10,10,10

Bar ext. (French Curl)
50-15
90-10,10,10


Db Kb
25-12
50-12,12,12

1 arm Rope Press Down
20-15
25-15






Cardio- 30minutes steady state on Elliptical

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
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

Chest/Bi's Routine C-Rotaion4

Good Chest and Bi workout tonight!!!



Flat Db Press
55-15
70-15
100-10,10,10,9

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

In. Flye
40-15
60-10
65-10

Hammer Curl
30-15,15
55-7,7,7

Close Curl
40-15
70-10
80-10
90-9

 1 arm Cable curl
25-12
35-10

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

Monday-Qauds-Calves

Hit 1000lbs on Leg press!! Knees to the Chest too!!!
Front Sqauts
95-12
135-12
225-8
275-6,6,6

Leg Ext.
175-15,15
350-10,10

Leg Press
280-15
650-10
850-10
1000-7

Walking Db Lunge
55's - 15,15

Standing Calve Raises on Smith Machine
225-30,25,25
185-25,25









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

Back and Bi's - - Routine-C-Rotation- -2

Pulldowns to warm up for pull ups
85-15,15,15

Pull-ups-(BW)
15,15,15,15

Bent Over Row
135-15,15
225-6,6
185-10


Rope PullDown
85-15
160-10
165-10
170-10

Stiff Leg Bar
135-15,15
225-6,6

Db Curl on Decl. Bench
25-15,15
40-10,10

1 Leg Leg Curl
70-15
105-12




Cardio- 35minutes

Macros  (Cheat Meal with the parents,they sabotage me)
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
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

Haven't had time to actually sit and blog last couple of days.Long freaking work days suck!! Only home time I have had has been food/supplement prep,4hrs of sleep and bathing.:/ But My Nutrition has been dead on and so have my workouts. It amazes me how fast supplements go though.Seems like I just re-uped and almost time again.Be nice if I could buy them by the 5 gallon buckets,Cheap!! HaHa!!

Flat Db Press
55-15
70-15
100-10,10,10,10

Slight Inc.Db press
70-15,15
100-5,10

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

Hammer Curl
30-15,15
50-6
55-6,7

Close Curl
40-15
70-10
80-10

 1 arm Cable curl
25-12
35-10

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