Deadlifts & Arms

A.M ABZ

100 Ab Wheels – 4×25 reps, 5×8 Heavy Cable Crunches

WARMUP — 2 SETS

Walking Lunges: 1 minute, Back Extensions: 20 reps, Rotator Cuff: 20 reps

 

SUMO DEADLIFT

1 x 135lbs, 1 x 225lbs, 1 x 315lbs, 1 x 365lbs

 

REP PROGRESSION METHOD — 5 SET SUPERSET

Dumbbell Regular/Hammer Curls: 1-1, 2-2, 3-3, 4-4, 5-5 x 20lbs

Straight Bar Pushdowns Close/Wide: 1-1, 2-2, 3-3, 4-4, 5-5 x 125lbs

 

5 SET SUPERSET

Straight or EZ Bar Close/Wide Grip: 1-1, 2-2, 3-3, 4-4, 5-5 x 40lbs

Skull crushers Close/Wide Grip: 1-1, 2-2, 3-3, 4-4, 5-5 x 40lbs

 

Forearms Curls: 100 x 40lbs

 

FRONT SQUAT

3 sets 5 x 180lbs

WALKING LUNGES

400-800m (weighted if needed)

WALKING LUNGES: 400m

Treadmill: 20 minutes max incline – speed 3.0

P.M ABZ

Weighted Crunches: 8 sets 25 reps, Straight Leg Lifts: 5 sets of 25 reps

 

Nutrition

11am – 10oz Chicken Breast,1 cup of sweet potato, nuts

7pm – 10oz chicken breast, 16oz veggie mix

8pm Carb Spike – peanut butter, banana and Level-1

Supplements

Multi-Vitamin

Full Mega

Pre

MegaWatt V2 PreWorkout

AlphaSurge DRV

Post

BCAA

Check out the stack I’m currently on.

 

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 )

w

Connecting to %s