Arm Day & Deadlifts

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

DEADLIFT
1 x 135lbs, 1 x 225lbs, 1 x 315lbs, 1 x 365lbs, 1 x 385lbs, missed 1 x 405lbs

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

Barbell Curls: 100 x 45lbs

FRONT SQUAT
3 sets 5 x 180lbs

WALKING LUNGES: 400m

P.M ABZ
Weighted Crunches: 8 sets 25 reps, Straight Leg Lifts: 5 sets of 25 reps

Nutrition
11am – 10oz Chicken Breast,16oz veggies, nuts
7pm – 10oz chicken breast, 16oz veggie mix, nuts
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