#Bench & Pumped Triceps

Upper Body 2 set Warmup
Triceps Pushdowns: 50 x 75lbs, Face Pulls: 50 x 75lbs, 2 Move Rotator Cuffs: 20 x 75lbs, Lying Leg Curls: 20 x 50lbs, Toes to Bar: 10 reps
Bench Press
Close Grip Feet Up: 1 x 95lbs, 1 x 135lbs, 1 x 175lbs, 1 x 225lbs, 1 x 245lbs
TRICEP PUMP WORK
3 Sets: Skull Crushers Nose/ Forehead /Behind the head: 10 x 60lbs
5 Super Sets: Tricep Rollbacks 15 x 35lbs, V- Bar Push downs 15 x 150lbs,
Tri-set Body weight PUMP
Body weight skulls 10 reps, Regular Dips 10 reps, Bench Dips 20 reps
Blow Out Pump –
3 sets of 50 reps machine pushdowns 50lbs
#SQUATLIFE
High Bar Back Squat 2 Second Pause: 1 x 135lbs, 1 x 185lbs, 1 225lbs, 1 275lbs, 1 x 315lbs, 1 x 315lbs
WALKING LUNGES 400m

Powered through some good squatting today felt good coming up, my knee is still really sore but I should be fine. I never got around to taking anything so it must not be that bad.

Nutrition
11am 10oz chicken, 1 ½ cup of veggies, ¼ butter
6pm 8oz chicken, 1 cup veggies, 2 handfuls of cashews
8pm Carb Spike Ice cream & cookies

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s