Squat:
2 warms
105 x 3
120 x 3
135 x 3, 3
Hack Squat:
90 x 12, 12
140 x 10, 8, 8
Sissy Squat:
4 x 20
BB Lunge:
65 x 12, 10, 10
Calves:
25 x 5
Cardio:
20min post training
*Early workout, running on 1 meal but a solid workout and I am PAIN FREE!!!!!!!!
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)
Tuesday, November 29, 2011
Monday, November 28, 2011
11/28/11: Delt/Bi- Routine B
BB Military Press:
2 warms
60 x 5
65 x 5
70 x 5
Lateral Raise:
10 x 12, 12
20 x 10, 8, 8
Floor Raise:
10 x 12, 10, 10
-SS-
Cable Upright Row:
50 x 12
70 x 10, 10
Incline DB Curl:
15 x 12, 12
20 x 8
25 x 5, 5
Cable Curl:
50 x 12
70 x 10, 10, 10
Cardio:
20 min post training
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)
2 warms
60 x 5
65 x 5
70 x 5
Lateral Raise:
10 x 12, 12
20 x 10, 8, 8
Floor Raise:
10 x 12, 10, 10
-SS-
Cable Upright Row:
50 x 12
70 x 10, 10
Incline DB Curl:
15 x 12, 12
20 x 8
25 x 5, 5
Cable Curl:
50 x 12
70 x 10, 10, 10
Cardio:
20 min post training
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)
Sunday, November 27, 2011
11/27/11: Rest Day
Rest Day:
45 min cardio
Macros:
45g Fat
105g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nutrition Amino Shooter Core
45 min cardio
Macros:
45g Fat
105g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nutrition Amino Shooter Core
11/26/11: Back/Ham-Routine B
Deadlifts:
2 warms
135 x 5
150 x 5
170 x 5, 5
UH Pull Downs:
60 x 12, 12
90 x 8
100 x 8, 6
T-Bar Row:
50 x 12, 12
75 x 8, 8, 6
Close Row (hi pully):
100 x 12
120 x 10, 10
Good Morning:
75 x 12, 12, 10
GHR:
3 x Failure
Cardio:
45min post workout
Macros:
45g Fat
170g Carb
150g Pro
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo GoldC
hampion Nutrition AdreNOl8 (pre/wo)
Champion Nutrition BCAA Caps
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)
2 warms
135 x 5
150 x 5
170 x 5, 5
UH Pull Downs:
60 x 12, 12
90 x 8
100 x 8, 6
T-Bar Row:
50 x 12, 12
75 x 8, 8, 6
Close Row (hi pully):
100 x 12
120 x 10, 10
Good Morning:
75 x 12, 12, 10
GHR:
3 x Failure
Cardio:
45min post workout
Macros:
45g Fat
170g Carb
150g Pro
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo GoldC
hampion Nutrition AdreNOl8 (pre/wo)
Champion Nutrition BCAA Caps
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)
Friday, November 25, 2011
11/25/11: Chest/Delt/Tri- Routine B
Flat BB Bench Press:
2 warms
65 x 5
75 x 5
85 x 5
Incline DB Press:
25 x 12, 12
35 x 10, 10, 10
Push Up:
12, 12, 10, 10
1-Arm Lateral Raise:
20 x 10, 8, 8
Dips:
15, 12, 10, 10
Rope Extension:
50 x 12
60 x 10, 10, 10
Macros:
45g Fat
170g Carb
150g Pro
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition AdreNOl8 (pre/wo)
Champion Nutrition BCAA Caps
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)
2 warms
65 x 5
75 x 5
85 x 5
Incline DB Press:
25 x 12, 12
35 x 10, 10, 10
Push Up:
12, 12, 10, 10
1-Arm Lateral Raise:
20 x 10, 8, 8
Dips:
15, 12, 10, 10
Rope Extension:
50 x 12
60 x 10, 10, 10
Macros:
45g Fat
170g Carb
150g Pro
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition AdreNOl8 (pre/wo)
Champion Nutrition BCAA Caps
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)
11/24/11: Quad/Calves- Routine B
Squat:
2 warms
95 x 5
110 x 5
130 x 5
Hack Squat:
90 x 12, 12
140 x 10, 8, 8
Sissy Squat:
4 x 15
BB Lunge:
75 x 10, 10, 10
Calves:
25 x 5
Macros:
Thanksgiving =)
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)
2 warms
95 x 5
110 x 5
130 x 5
Hack Squat:
90 x 12, 12
140 x 10, 8, 8
Sissy Squat:
4 x 15
BB Lunge:
75 x 10, 10, 10
Calves:
25 x 5
Macros:
Thanksgiving =)
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)
11/23/11: Rest Day
Rest Day:
45 min cardio
Macros:
Off plan :/
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nutrition Amino Shooter Core
45 min cardio
Macros:
Off plan :/
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nutrition Amino Shooter Core
Tuesday, November 22, 2011
11/22/11: Delt/Bi- Routine A
BB Military Press:
2 warms
70 x 8, 8, 8, 8, 8
Seated Lateral Raise:
10 x 12, 12
15 x 10, 10, 10
Front Plate Raise:
25 x 12, 12, 12
-SS-
Rear Delt Fly:
40 x 12, 12, 12
BB Curl:
40 x 12, 12
60 x 6, 6, 6
Rope Cable Curl:
50 x 12
70 x 10
80 x 8, 8
Cardio:
30 min post training
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)
2 warms
70 x 8, 8, 8, 8, 8
Seated Lateral Raise:
10 x 12, 12
15 x 10, 10, 10
Front Plate Raise:
25 x 12, 12, 12
-SS-
Rear Delt Fly:
40 x 12, 12, 12
BB Curl:
40 x 12, 12
60 x 6, 6, 6
Rope Cable Curl:
50 x 12
70 x 10
80 x 8, 8
Cardio:
30 min post training
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)
11/21/11: Back/Hammie- Routine A
Deadlifts:
2 warms
135 x 8, 8, 8, 8, 10
Wide Grip Pulldowns:
60 x 15, 12
90 x 8, 8, 6
2 Arm DB Row:
25 x 12, 12
30 x 10
35 x 8, 8
Seated Cable Row: (wide grip)
60 x 10
50 x 12, 12
Lying Leg Curl:
40 x 12, 12
60 x 10, 10
65 x 8
Standing Single Leg Curl:
15 x 12
20 x 10, 10
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nutrition ADRENOL8 (pre workout)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)
2 warms
135 x 8, 8, 8, 8, 10
Wide Grip Pulldowns:
60 x 15, 12
90 x 8, 8, 6
2 Arm DB Row:
25 x 12, 12
30 x 10
35 x 8, 8
Seated Cable Row: (wide grip)
60 x 10
50 x 12, 12
Lying Leg Curl:
40 x 12, 12
60 x 10, 10
65 x 8
Standing Single Leg Curl:
15 x 12
20 x 10, 10
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nutrition ADRENOL8 (pre workout)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)
Sunday, November 20, 2011
11/20/11: Chest/Delt/Tri- Routine A
Flat BB Bench Press:
2 warms
75 x 8, 8, 8, 8, 12
Hammer Incline Press:
25 x 12, 12
30 x 10, 10, 10
Standing DB Press:
15 x 12
30x 8, 8
25 x 10
Side Ups:
15 x 10, 10, 10
Tricep Pressdown:
60 x 12, 12
80 x 10
90 x 10, 8
DB Extension: (single arm)
15 x 12, 12, 10, 10
Cardio:
30 min post training
Macros:
45g Fat
170g Carb
150g Pro
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition AdreNOl8 (pre/wo)
Champion Nutrition BCAA Caps
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)
2 warms
75 x 8, 8, 8, 8, 12
Hammer Incline Press:
25 x 12, 12
30 x 10, 10, 10
Standing DB Press:
15 x 12
30x 8, 8
25 x 10
Side Ups:
15 x 10, 10, 10
Tricep Pressdown:
60 x 12, 12
80 x 10
90 x 10, 8
DB Extension: (single arm)
15 x 12, 12, 10, 10
Cardio:
30 min post training
Macros:
45g Fat
170g Carb
150g Pro
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition AdreNOl8 (pre/wo)
Champion Nutrition BCAA Caps
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)
11/19/11: Quad/Calves- Routine A
Front Squat:
2 warms
75 x 8, 8, 8, 8, 10
Leg Extension: (single leg)
30 x 12, 12
40 x 10
45 x 10
BB Sumo Squat:
75 x 12
100 x 10, 10, 10
BB Split Squat:
95 x 10, 10, 10
Calves:
25 x 5
Cardio:
30 min post training
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)
2 warms
75 x 8, 8, 8, 8, 10
Leg Extension: (single leg)
30 x 12, 12
40 x 10
45 x 10
BB Sumo Squat:
75 x 12
100 x 10, 10, 10
BB Split Squat:
95 x 10, 10, 10
Calves:
25 x 5
Cardio:
30 min post training
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)
Friday, November 18, 2011
11/18/11: Rest Day
Rest Day:
45 min cardio
Macros:
45g Fat
105g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nutrition Amino Shooter Core
45 min cardio
Macros:
45g Fat
105g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nutrition Amino Shooter Core
Thursday, November 17, 2011
11/17/11: Delt/Bi- Routine A
BB Military Press: (deload)
2 warms
50 x 6 reps for 5 sets
Seated Lateral Raise:
10 x 12, 12
15 x 10, 10, 8
Front Plate Raise:
25 x 12, 12, 12
-SS-
Rear Delt DB Raise:
15 x 12, 12, 12
BB Curl:
40 x 12, 12
60 x 6, 5, 5
Single Arm Cable Curl:
20 x 12
30 x 10
40 x 8, 8
Cardio:
20 min post training
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)
2 warms
50 x 6 reps for 5 sets
Seated Lateral Raise:
10 x 12, 12
15 x 10, 10, 8
Front Plate Raise:
25 x 12, 12, 12
-SS-
Rear Delt DB Raise:
15 x 12, 12, 12
BB Curl:
40 x 12, 12
60 x 6, 5, 5
Single Arm Cable Curl:
20 x 12
30 x 10
40 x 8, 8
Cardio:
20 min post training
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)
Wednesday, November 16, 2011
11/16/11: Back/Hammie- Routine A
Deadlifts: (deload)
2 warms
100 x 6 reps (5 sets)
Wide Grip Pulldowns:
55 x 15, 12
90 x 8, 8, 6
2 Arm DB Row:
25 x 12, 12
30 x 10, 10, 10
Seated Cable Row:
50 x 12
60 x 12, 10
Lying Leg Curl:
45 x 12, 12
60 x 10, 10, 10
Seated Single Leg Curl:
45 x 12, 10, 10
Cardio:
20 min post training
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nutrition ADRENOL8 (pre workout)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)
2 warms
100 x 6 reps (5 sets)
Wide Grip Pulldowns:
55 x 15, 12
90 x 8, 8, 6
2 Arm DB Row:
25 x 12, 12
30 x 10, 10, 10
Seated Cable Row:
50 x 12
60 x 12, 10
Lying Leg Curl:
45 x 12, 12
60 x 10, 10, 10
Seated Single Leg Curl:
45 x 12, 10, 10
Cardio:
20 min post training
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nutrition ADRENOL8 (pre workout)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)
11/15/11: Chest/Delt/Tri- Routine A
Flat BB Bench Press: (deload)
2 warms
60 x 6 reps (5 sets)
DB Incline Press:
30 x 12, 12
35 x 10, 10, 8
Standing DB Press:
15 x 12
25 x 10, 10, 10
Side Ups:
15 x 10, 10, 10
Tricep Pressdown:
60 x 12, 12
80 x 10
90 x 8, 8
DB Extension:
20 x 12
30 x 12, 12, 12
Macros:
45g Fat
170g Carb
150g Pro
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition AdreNOl8 (pre/wo)
Champion Nutrition BCAA Caps
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)
2 warms
60 x 6 reps (5 sets)
DB Incline Press:
30 x 12, 12
35 x 10, 10, 8
Standing DB Press:
15 x 12
25 x 10, 10, 10
Side Ups:
15 x 10, 10, 10
Tricep Pressdown:
60 x 12, 12
80 x 10
90 x 8, 8
DB Extension:
20 x 12
30 x 12, 12, 12
Macros:
45g Fat
170g Carb
150g Pro
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition AdreNOl8 (pre/wo)
Champion Nutrition BCAA Caps
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)
Monday, November 14, 2011
11/14/11: Quad/Calves- Routine A
Front Squat: (deload)
2 warms
65 x 6 reps (5 sets)
Let Extension:
60 x 12
70 x 12
100 x 10, 10, 10
BB Sumo Squat:
65 x 12
95 x 10
100 x 10, 10
BB Split Squat:
85 x 10, 10, 10
Calves:
25 x 5
Cardio:
30 min post training
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)
2 warms
65 x 6 reps (5 sets)
Let Extension:
60 x 12
70 x 12
100 x 10, 10, 10
BB Sumo Squat:
65 x 12
95 x 10
100 x 10, 10
BB Split Squat:
85 x 10, 10, 10
Calves:
25 x 5
Cardio:
30 min post training
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)
Saturday, November 12, 2011
11/12/11: Rest Day
Rest Day:
45 min cardio
Macros:
45g Fat
105g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nutrition Amino Shooter Core
45 min cardio
Macros:
45g Fat
105g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nutrition Amino Shooter Core
11/11/11: Delt/Bi- Routine A
BB Military Press:
2 warms
50 x 5
65 x 3
75 x 1
80 x 8
Seated Lateral Raise:
10 x 12, 12
15 x 10, 10, 10
Front FB Raise:
15 x 12
20 x 10, 10
-SS-
Rear Delt DB Raise:
15 x 12
20 x 10, 10
BB Curl:
45 x 12, 12
65 x 6, 6, 5
Single Arm Cable Curl:
20 x 12
30 x 10
40 x 8, 8
Cardio:
25 min post training
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)
2 warms
50 x 5
65 x 3
75 x 1
80 x 8
Seated Lateral Raise:
10 x 12, 12
15 x 10, 10, 10
Front FB Raise:
15 x 12
20 x 10, 10
-SS-
Rear Delt DB Raise:
15 x 12
20 x 10, 10
BB Curl:
45 x 12, 12
65 x 6, 6, 5
Single Arm Cable Curl:
20 x 12
30 x 10
40 x 8, 8
Cardio:
25 min post training
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)
11/10/11: Back/Hammie- Routine A
Deadlifts:
2 warms
100 x 5
120 x 3
140 x 1
150 x 12
Wide Grip Pulldowns:
60 x 12
75 x 10
100x 8, 6, 6
2 Arm DB Row:
25 x 12, 12
35 x 10, 10, 8
Hi Cable Row:
150 x 12, 12, 10
Lying Leg Curl:
45 x 12, 12
60 x 10, 10, 10
Standing Single Leg Curl:
15 x 12, 12, 12
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nutrition ADRENOL8 (pre workout)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)
2 warms
100 x 5
120 x 3
140 x 1
150 x 12
Wide Grip Pulldowns:
60 x 12
75 x 10
100x 8, 6, 6
2 Arm DB Row:
25 x 12, 12
35 x 10, 10, 8
Hi Cable Row:
150 x 12, 12, 10
Lying Leg Curl:
45 x 12, 12
60 x 10, 10, 10
Standing Single Leg Curl:
15 x 12, 12, 12
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nutrition ADRENOL8 (pre workout)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)
11/09/11: Chest/Delt/Tri- Routine A
Flat BB Bench Press:
2 warms
60 x 5
70 x 3
80 x 1
85 x 10
DB Incline Press:
30 x 12, 12
35 x 10, 10, 8
Standing DB Press:
15 x 12
25 x 10, 10, 10
Side Ups:
15 x 10, 8, 8
Tricep Pressdown:
60 x 12, 12
90 x 10
100 x 8, 8
DB Extension:
20 x 12
30 x 12, 12, 12
Cardio:
30 min post workout
Macros:
45g Fat
170g Carb
150g Pro
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition AdreNOl8 (pre/wo)
Champion Nutrition BCAA Caps
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)
2 warms
60 x 5
70 x 3
80 x 1
85 x 10
DB Incline Press:
30 x 12, 12
35 x 10, 10, 8
Standing DB Press:
15 x 12
25 x 10, 10, 10
Side Ups:
15 x 10, 8, 8
Tricep Pressdown:
60 x 12, 12
90 x 10
100 x 8, 8
DB Extension:
20 x 12
30 x 12, 12, 12
Cardio:
30 min post workout
Macros:
45g Fat
170g Carb
150g Pro
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition AdreNOl8 (pre/wo)
Champion Nutrition BCAA Caps
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)
11/08/11: Quad/Calves- Routine A
Front Squat:
2 warms
65 x 5
70 x 5
80 x 10, 10, 12
Let Extension:
80 x 12, 12
125 x 10, 10
110 x 12
DB Sumo Squat:
75 x 12
85 x 12
90 x 10, 10
BB Split Squat:
85 x 12, 12, 10
Calves:
25 x 5
Cardio:
30 min post training
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)
2 warms
65 x 5
70 x 5
80 x 10, 10, 12
Let Extension:
80 x 12, 12
125 x 10, 10
110 x 12
DB Sumo Squat:
75 x 12
85 x 12
90 x 10, 10
BB Split Squat:
85 x 12, 12, 10
Calves:
25 x 5
Cardio:
30 min post training
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)
Monday, November 7, 2011
11/07/11: Rest Day
Rest Day:
45 min cardio
Macros:
45g Fat
105g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nutrition Amino Shooter Core
45 min cardio
Macros:
45g Fat
105g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nutrition Amino Shooter Core
11/06/11: Delt/Bi- Routine A
BB Military Press:
2 warms
60 x 5
65 x 5
70 x 10, 10, 12
Seated Lateral Raise:
10 x 12, 12
15 x 10, 10, 8
Front FB Raise:
15 x 12
20 x 10, 10
-SS-
Rear Delt DB Raise:
15 x 12
20 x 10, 10
BB Curl:
45 x 12, 12
65 x 6, 5, 5
Rope Curl:
50 x 12
70 x 10
80 x 8, 8
Cardio:
30 min post training
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)
2 warms
60 x 5
65 x 5
70 x 10, 10, 12
Seated Lateral Raise:
10 x 12, 12
15 x 10, 10, 8
Front FB Raise:
15 x 12
20 x 10, 10
-SS-
Rear Delt DB Raise:
15 x 12
20 x 10, 10
BB Curl:
45 x 12, 12
65 x 6, 5, 5
Rope Curl:
50 x 12
70 x 10
80 x 8, 8
Cardio:
30 min post training
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)
11/05/11: Back/Hammie- Routine A
Deadlifts:
2 warms
110 x 5
125 x 5
135 x 10, 10, 15
Wide Grip Pulldowns:
65 x 12, 12
95 x 8, 6, 6
2 Arm DB Row:
20 x 12, 12
35 x 10, 8, 8
Hi Cable Row:
120 x 12
150 x 12, 12
Lying Leg Curl:
45 x 12, 12
60 x 10, 10, 10
Standing Single Leg Curl:
15 x 12, 12, 12
Cardio:
20 min cardio
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nutrition ADRENOL8 (pre workout)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)
2 warms
110 x 5
125 x 5
135 x 10, 10, 15
Wide Grip Pulldowns:
65 x 12, 12
95 x 8, 6, 6
2 Arm DB Row:
20 x 12, 12
35 x 10, 8, 8
Hi Cable Row:
120 x 12
150 x 12, 12
Lying Leg Curl:
45 x 12, 12
60 x 10, 10, 10
Standing Single Leg Curl:
15 x 12, 12, 12
Cardio:
20 min cardio
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nutrition ADRENOL8 (pre workout)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)
11/04/11: Chest/Delt/Tri- Routine A
Flat BB Bench Press:
2 warms
65 x 5
70 x 5
80 x 10, 10, 11
DB Incline Press:
30 x 12, 12
35 x 10, 10, 8
Standing DB Press:
15 x 12
25 x 10, 10, 8
Side Ups:
15 x 10, 8, 8
Tricep Pressdown:
60 x 12, 12
90 x 10, 10, 10
DB Extension:
20 x 12
30 x 12, 12, 10
Macros:
45g Fat
170g Carb
150g Pro
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition AdreNOl8 (pre/wo)
Champion Nutrition BCAA Caps
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)
2 warms
65 x 5
70 x 5
80 x 10, 10, 11
DB Incline Press:
30 x 12, 12
35 x 10, 10, 8
Standing DB Press:
15 x 12
25 x 10, 10, 8
Side Ups:
15 x 10, 8, 8
Tricep Pressdown:
60 x 12, 12
90 x 10, 10, 10
DB Extension:
20 x 12
30 x 12, 12, 10
Macros:
45g Fat
170g Carb
150g Pro
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition AdreNOl8 (pre/wo)
Champion Nutrition BCAA Caps
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)
Thursday, November 3, 2011
11/03/11: Quad/Calves- Routine A
Front Squat:
2 warms
70 x 10, 10, 10, 10, 13
Let Extension:
80 x 12, 12
125 x 10, 10
110 x 10
DB Sumo Squat:
75 x 12
85 x 10, 10, 10
BB Split Squat:
85 x 12, 10, 10
Calves:
25 x 5
Cardio:
20 min post training
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)
2 warms
70 x 10, 10, 10, 10, 13
Let Extension:
80 x 12, 12
125 x 10, 10
110 x 10
DB Sumo Squat:
75 x 12
85 x 10, 10, 10
BB Split Squat:
85 x 12, 10, 10
Calves:
25 x 5
Cardio:
20 min post training
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition BCAA Caps
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)
Wednesday, November 2, 2011
11/02/11: Delt/Bi- Routine C
BB Military Press:
2 warms
65 x 10, 10, 10, 10, 12
1 Arm Cable Lateral Raise:
15 x 12, 12
20 x 10, 10, 8
DB Rear Delt Raise:
15 x 12
20 x 10, 10
-SS-
BB Upright Row:
45 x 12
55 x 10, 10
Hammer Curl:
20 x 10, 10
40 x 6, 5, 5
Close Grip BB Curl:
45 x 12
55 x 10, 10
60 x 8
Cardio:
25min post training
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)
2 warms
65 x 10, 10, 10, 10, 12
1 Arm Cable Lateral Raise:
15 x 12, 12
20 x 10, 10, 8
DB Rear Delt Raise:
15 x 12
20 x 10, 10
-SS-
BB Upright Row:
45 x 12
55 x 10, 10
Hammer Curl:
20 x 10, 10
40 x 6, 5, 5
Close Grip BB Curl:
45 x 12
55 x 10, 10
60 x 8
Cardio:
25min post training
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)
Tuesday, November 1, 2011
11/01/11: Back/Hammie- Routine C
Deadlifts:
2 warms
120 x 10, 10, 10, 10, 15
Pull Ups:
10, 10, 8, 18
2 Arm DB Row:
25 x 12, 12
40 x 8, 8, 6
Rope Pulldown:
120 x 12
150 x 12, 12, 10
Straight Arm Pulldown:
110 x 12
100 x 12, 12
Lying Leg Curl:
40 x 12, 12
60 x 10, 10, 8
Cardio:
30 min cardio
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition ADRENOL8 (pre workout)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)
2 warms
120 x 10, 10, 10, 10, 15
Pull Ups:
10, 10, 8, 18
2 Arm DB Row:
25 x 12, 12
40 x 8, 8, 6
Rope Pulldown:
120 x 12
150 x 12, 12, 10
Straight Arm Pulldown:
110 x 12
100 x 12, 12
Lying Leg Curl:
40 x 12, 12
60 x 10, 10, 8
Cardio:
30 min cardio
Macros:
45g Fat
170g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition ADRENOL8 (pre workout)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)
10/31/11: Chest/Delt/Tri- Routine C
Flat BB Bench Press:
2 warms
70 x 10, 10, 10, 10, 13
DB Incline Press:
25 x 12
30 x 12
35 x 10, 8, 8
Standing BB Press:
45 x 12
55 x 10, 10
60 x 8
Lateral Raise:
15 x 10, 10, 10
Close Grip BP:
60 x 12, 10
70 x 8, 8
65 x 10
Reverse Pressdown:
50 x 12
90 x 10
80 x 12, 12
Macros:
45g Fat
170g Carb
150g Pro
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition AdreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)
2 warms
70 x 10, 10, 10, 10, 13
DB Incline Press:
25 x 12
30 x 12
35 x 10, 8, 8
Standing BB Press:
45 x 12
55 x 10, 10
60 x 8
Lateral Raise:
15 x 10, 10, 10
Close Grip BP:
60 x 12, 10
70 x 8, 8
65 x 10
Reverse Pressdown:
50 x 12
90 x 10
80 x 12, 12
Macros:
45g Fat
170g Carb
150g Pro
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Thermo Gold
Champion Nutrition AdreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)
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