BB Military Press:
2 warms
70 x 5
80 x 3
90 x 1, 1
1 Arm Cable Lateral Raise:
15 x 12, 12
25 x 10
20 x 10, 0
Rear Delt Fly:
30 x 12
60 x 10, 8
-SS-
BB Upright Row:
40 x 12
60 x 10, 8
Hammer Curl:
20 x 12, 10
35 x 6, 6, 5
BB Preacher Curl:
30 x 12
50 x 8
40 x 10, 10
Cardio:
20 min post training
Macros:
45g Fat
170g Carb
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition AdrenNOl8 (pre workout)
Champion Nutrition Power Glutamine (post workout)
Champion Nutrition Fish Oil
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)
Friday, December 30, 2011
Wednesday, December 28, 2011
12/28/11: Back/Ham- Routine C
Deadlifts:
2 warms
165 x 5
190 x 3
210 x 1
225 x 1, 1 YIPPPPPEEEEE!!!!!!!
Pull Ups:
4 x fail
BB Rows:
45 x 12, 12
105 x 8, 6, 6
Rope Pulldown:
100 x 12
160 x 8
170 x 6, 6
St. Arm Pulldown:
100 x 12, 12, 10
DB SLDL:
50 x 12, 12, 10
Macros:
45g Fat
170g Carb
150g Pro
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition AdrenNOl8 (pre workout)
Champion Nutrition Power Glutamine (post workout)
Champion Nutrition Fish Oil
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)
2 warms
165 x 5
190 x 3
210 x 1
225 x 1, 1 YIPPPPPEEEEE!!!!!!!
Pull Ups:
4 x fail
BB Rows:
45 x 12, 12
105 x 8, 6, 6
Rope Pulldown:
100 x 12
160 x 8
170 x 6, 6
St. Arm Pulldown:
100 x 12, 12, 10
DB SLDL:
50 x 12, 12, 10
Macros:
45g Fat
170g Carb
150g Pro
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition AdrenNOl8 (pre workout)
Champion Nutrition Power Glutamine (post workout)
Champion Nutrition Fish Oil
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)
12/27/11: Chest/Tris/Delts- Routine C
Flat BB Bench Press:
2 warms
80 x 5
90 x 3
105 x 1
115 x FAIL :(
Incline DB Press:
30 x 12, 12
35 x 10, 10
Standing BB Press:
45 x 12
60 x 10, 8, 8
Side Ups:
15 x 10, 10, 10
Close Grip Bench:
50 x 12
55 x 12
65 x 10
70 x 8, 8
Single Arm Press Downs:
20 x 12
30 x12
40 x 10, 8
Cardio:
20 min post lifting
Macros:
45g Fat
170g Carb
150g Pro
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition AdrenNOl8 (pre workout)
Champion Nutrition Power Glutamine (post workout)
Champion Nutrition Fish Oil
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)
2 warms
80 x 5
90 x 3
105 x 1
115 x FAIL :(
Incline DB Press:
30 x 12, 12
35 x 10, 10
Standing BB Press:
45 x 12
60 x 10, 8, 8
Side Ups:
15 x 10, 10, 10
Close Grip Bench:
50 x 12
55 x 12
65 x 10
70 x 8, 8
Single Arm Press Downs:
20 x 12
30 x12
40 x 10, 8
Cardio:
20 min post lifting
Macros:
45g Fat
170g Carb
150g Pro
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition AdrenNOl8 (pre workout)
Champion Nutrition Power Glutamine (post workout)
Champion Nutrition Fish Oil
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)
Monday, December 26, 2011
12/26/11: Quads/Calves- Routine C
Squat:
2 warms
130 x 5
145 x 3
160 x 1
175 x 1
Leg Press:
180 x 12, 12
360 x 10, 8, 8, 7
Leg Extension:
110 x 10, 10
100 x 12
Walking DB Lunge:
30 x 12, 12, 12
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 AdrenNOl8 (pre workout)
Champion Nutrition Power Glutamine (post workout)
Champion Nutrition Fish Oil
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)
2 warms
130 x 5
145 x 3
160 x 1
175 x 1
Leg Press:
180 x 12, 12
360 x 10, 8, 8, 7
Leg Extension:
110 x 10, 10
100 x 12
Walking DB Lunge:
30 x 12, 12, 12
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 AdrenNOl8 (pre workout)
Champion Nutrition Power Glutamine (post workout)
Champion Nutrition Fish Oil
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)
Sunday, December 25, 2011
12/24/11: Delts/Bi- Routine C
BB Military Press:
2 warms
65 x 3
75 x 3
85 x 3, 3
1 Arm Cable Lateral Raise:
20 x 12, 12
25 x 10, 10, 8
Rear Delt Fly:
30 x 12
50 x 10 ,10
-SS-
BB Upright Row:
40 x 12
50 x 10, 10
Hammer Curl:
15 x 12
20 x 12
35 x 6, 6, 5
Close Grip Curl:
40 x 12
50 x 10, 8, 8
Cardio:
30 min post training
Macros:
Off Plan..Xmas Eve :)
Supplements: .
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition AdrenNOl8 (pre workout)
Champion Nutrition Power Glutamine (post workout)
Champion Nutrition Fish Oil
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)
2 warms
65 x 3
75 x 3
85 x 3, 3
1 Arm Cable Lateral Raise:
20 x 12, 12
25 x 10, 10, 8
Rear Delt Fly:
30 x 12
50 x 10 ,10
-SS-
BB Upright Row:
40 x 12
50 x 10, 10
Hammer Curl:
15 x 12
20 x 12
35 x 6, 6, 5
Close Grip Curl:
40 x 12
50 x 10, 8, 8
Cardio:
30 min post training
Macros:
Off Plan..Xmas Eve :)
Supplements: .
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition AdrenNOl8 (pre workout)
Champion Nutrition Power Glutamine (post workout)
Champion Nutrition Fish Oil
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)
Friday, December 23, 2011
12/23/11: Back/Ham- Routine C
Deadlifts:
2 warms
155 x 3
175 x 3
205 x 5, 3
Pull Ups:
4 x fail
BB Rows:
45 x 12, 12
95 x 8
105 x 8, 6
Rope Pulldown:
100 x 12
150 x 8
160 x 8, 8
St. Arm Pulldown:
100 x 12, 10, 10
DB SLDL:
50 x 12,12,12
Macros:
45g Fat
170g Carb
150g Pro
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition AdrenNOl8 (pre workout)
Champion Nutrition Power Glutamine (post workout)
Champion Nutrition Fish Oil
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)
2 warms
155 x 3
175 x 3
205 x 5, 3
Pull Ups:
4 x fail
BB Rows:
45 x 12, 12
95 x 8
105 x 8, 6
Rope Pulldown:
100 x 12
150 x 8
160 x 8, 8
St. Arm Pulldown:
100 x 12, 10, 10
DB SLDL:
50 x 12,12,12
Macros:
45g Fat
170g Carb
150g Pro
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition AdrenNOl8 (pre workout)
Champion Nutrition Power Glutamine (post workout)
Champion Nutrition Fish Oil
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)
12/22/11: Chest/Tris/Delts- Routine C
Flat BB Bench Press:
2 warms
75 x 3
90 x 3
100 x 3, 3
Incline DB Press:
25 x 12
30 x 12
35 x 10, 10
Standing DB Press (single arm):
25 x 12
30 x 10, 10, 8
Side Ups:
15 x 10
Reverse Press Downs:
50 x 12
90 x 12, 12
100 x 10
DB Extension:
25 x 12
35 x 12, 12, 10
Cardio:
20 min post lifting
*Workout routine had to be altered due to ridiculous crowds and annoying people :/
Macros:
45g Fat
170g Carb
150g Pro
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition AdrenNOl8 (pre workout)
Champion Nutrition Power Glutamine (post workout)
Champion Nutrition Fish Oil
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)
2 warms
75 x 3
90 x 3
100 x 3, 3
Incline DB Press:
25 x 12
30 x 12
35 x 10, 10
Standing DB Press (single arm):
25 x 12
30 x 10, 10, 8
Side Ups:
15 x 10
Reverse Press Downs:
50 x 12
90 x 12, 12
100 x 10
DB Extension:
25 x 12
35 x 12, 12, 10
Cardio:
20 min post lifting
*Workout routine had to be altered due to ridiculous crowds and annoying people :/
Macros:
45g Fat
170g Carb
150g Pro
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition AdrenNOl8 (pre workout)
Champion Nutrition Power Glutamine (post workout)
Champion Nutrition Fish Oil
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)
Thursday, December 22, 2011
12/21/11: Quads-Routine C
Squat:
2 warms
120 x 3
135 x 3
155 x 4, 3
Leg Press:
180 x 12, 12
270 x 10
320 x 10, 10
370 x 8
Leg Extension:
110 x 10, 10, 8
Walking DB Lunge:
35 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 AdrenNOl8 (pre workout)
Champion Nutrition Power Glutamine (post workout)
Champion Nutrition Fish Oil
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)
2 warms
120 x 3
135 x 3
155 x 4, 3
Leg Press:
180 x 12, 12
270 x 10
320 x 10, 10
370 x 8
Leg Extension:
110 x 10, 10, 8
Walking DB Lunge:
35 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 AdrenNOl8 (pre workout)
Champion Nutrition Power Glutamine (post workout)
Champion Nutrition Fish Oil
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)
Wednesday, December 21, 2011
12/20/11: Delt/Bi- Routine B
BB Military Press:
2 warms
60 x 5
70 x 5
80 x 5, 5
Lateral Raise:
10 x 12, 12
20 x 10
25 x 8, 8
Floor Raise:
10 x 12
12 x 10 ,10
-SS-
Cable Upright Row:
50 x 12
80 x 10
90 x 10, 8
Incline DB Curl:
15 x 12, 10
25 x 6, 6
30 x 4
Cable Curl:
50 x 12
70 x 10, 10, 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 AdrenNOl8 (pre workout)
Champion Nutrition Power Glutamine (post workout)
Champion Nutrition Fish Oil
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)
2 warms
60 x 5
70 x 5
80 x 5, 5
Lateral Raise:
10 x 12, 12
20 x 10
25 x 8, 8
Floor Raise:
10 x 12
12 x 10 ,10
-SS-
Cable Upright Row:
50 x 12
80 x 10
90 x 10, 8
Incline DB Curl:
15 x 12, 10
25 x 6, 6
30 x 4
Cable Curl:
50 x 12
70 x 10, 10, 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 AdrenNOl8 (pre workout)
Champion Nutrition Power Glutamine (post workout)
Champion Nutrition Fish Oil
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)
Monday, December 19, 2011
12/19/11: Back/Ham- Routine B
Deadlifts:
2 warms
140 x 5
165 x 5
185 x 5
190 x 5
UH Pull Downs:
65 x 12, 12
95 x 8
105 x 6, 6
Hammer Strength Row:
45 x 12, 12
70 x 6
60 x 8, 8
Close Row (hi pully):
160 x 12
170 x 12, 12
Good Morning:
85 x 10, 10, 10
GHR:
3 x Failure
Cardio:
15min post training
Macros:
45g Fat
170g Carb
150g Pro
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition AdrenNOl8 (pre workout)
Champion Nutrition Power Glutamine (post workout)
Champion Nutrition Fish Oil
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)
2 warms
140 x 5
165 x 5
185 x 5
190 x 5
UH Pull Downs:
65 x 12, 12
95 x 8
105 x 6, 6
Hammer Strength Row:
45 x 12, 12
70 x 6
60 x 8, 8
Close Row (hi pully):
160 x 12
170 x 12, 12
Good Morning:
85 x 10, 10, 10
GHR:
3 x Failure
Cardio:
15min post training
Macros:
45g Fat
170g Carb
150g Pro
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition AdrenNOl8 (pre workout)
Champion Nutrition Power Glutamine (post workout)
Champion Nutrition Fish Oil
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)
12/17-18/11: Rest Day
Rest Day:
No weight training or cardio
Macros:
45g Fat
105g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Power Glutamine
Champion Nutrition Fish Oil
No weight training or cardio
Macros:
45g Fat
105g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition Power Glutamine
Champion Nutrition Fish Oil
12/16/11: Chest/Tris/Delts- Routine B
Flat BB Bench Press:
2 warms
70 x 5
80 x 5
90 x 5
95 x 5
Incline Hammer Strength Press:
25 x 12, 12
35 x 10, 10, 8
Push Ups:
4 x failure
1 Arm Lateral Raise:
20 x 10
25 x 10, 8
Dips:
4 x fail
Rope Extension:
50 x 12
70 x 12, 12, 10
Macros:
45g Fat
170g Carb
150g Pro
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition AdrenNOl8 (pre workout)
Champion Nutrition Power Glutamine (post workout)
Champion Nutrition Fish Oil
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)
2 warms
70 x 5
80 x 5
90 x 5
95 x 5
Incline Hammer Strength Press:
25 x 12, 12
35 x 10, 10, 8
Push Ups:
4 x failure
1 Arm Lateral Raise:
20 x 10
25 x 10, 8
Dips:
4 x fail
Rope Extension:
50 x 12
70 x 12, 12, 10
Macros:
45g Fat
170g Carb
150g Pro
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition AdrenNOl8 (pre workout)
Champion Nutrition Power Glutamine (post workout)
Champion Nutrition Fish Oil
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)
12/15/11: Quads/Calves- Routine B
Squat:
2 warms
110 x 5
130 x 5
145 x 5, 5
Hack Squat:
90 x 12, 12
150 x 10, 8, 8
Sissy Squat:
4 x fail
BB Lunge:
75 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 AdrenNOl8 (pre workout)
Champion Nutrition Power Glutamine (post workout)
Champion Nutrition Fish Oil
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)
2 warms
110 x 5
130 x 5
145 x 5, 5
Hack Squat:
90 x 12, 12
150 x 10, 8, 8
Sissy Squat:
4 x fail
BB Lunge:
75 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 AdrenNOl8 (pre workout)
Champion Nutrition Power Glutamine (post workout)
Champion Nutrition Fish Oil
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)
Thursday, December 8, 2011
12/08/11: Back/Ham- Routine B
Deadlifts:
2 warms
150 x 5
170 x 3
200 x 2
205 x 1 :))
UH Pull Downs:
60 x 12, 12
90 x 8
95 x 8, 6
Hammer Strength Row:
45 x 12, 12
65 x 8, 6, 6
Close Row (hi pully):
150 x 12, 10, 10
BB Hip Thrust
70 x 12, 10, 10
GHR:
3 x Failure
Macros:
45g Fat
170g Carb
150g Pro
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition AdreNOl8 (pre/wo)
Champion Nutrition BCAA Caps
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)
2 warms
150 x 5
170 x 3
200 x 2
205 x 1 :))
UH Pull Downs:
60 x 12, 12
90 x 8
95 x 8, 6
Hammer Strength Row:
45 x 12, 12
65 x 8, 6, 6
Close Row (hi pully):
150 x 12, 10, 10
BB Hip Thrust
70 x 12, 10, 10
GHR:
3 x Failure
Macros:
45g Fat
170g Carb
150g Pro
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition AdreNOl8 (pre/wo)
Champion Nutrition BCAA Caps
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)
12/07/11: Rest Day
Rest Day:
40min Cardio, stretching and chiro
Macros:
45g Fat
105g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition BCAA Caps
Champion Nutrition Amino Shooter Core
40min Cardio, stretching and chiro
Macros:
45g Fat
105g Carbs
150g Protein
Supplements:
Multi-V
Vit-C
Champion Nutrition Muscle Nitro PM
Champion Nutrition BCAA Caps
Champion Nutrition Amino Shooter Core
12/06/11: Delt/Bi- Routine B
BB Military Press:
2 warms
65 x 5
75 x 3
85 x 3, 1
Lateral Raise:
10 x 12, 12
20 x 10
25 x 8, 8
Floor Raise:
10 x 12
12 x 10 ,10
-SS-
Cable Upright Row:
50 x 12
80 x 10
90 x 8, 8
Incline DB Curl:
15 x 12, 12
25 x 6, 6, 4
Preacher Curl:
30 x 12
40 x 10, 10
50 x 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 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
75 x 3
85 x 3, 1
Lateral Raise:
10 x 12, 12
20 x 10
25 x 8, 8
Floor Raise:
10 x 12
12 x 10 ,10
-SS-
Cable Upright Row:
50 x 12
80 x 10
90 x 8, 8
Incline DB Curl:
15 x 12, 12
25 x 6, 6, 4
Preacher Curl:
30 x 12
40 x 10, 10
50 x 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 BCAA Caps
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)
Monday, December 5, 2011
12/05/11: Chest/Tris- Routine B
Flat BB Bench Press:
2 warms
75 x 5
85 x 3
95 x 3
105 x 1
Incline DB Press:
25 x 12, 12
35 x 10, 10, 10
Push Ups:
4 x failure
Dips: (hammer strength)
90 x 10, 10, 10, 10
Rope Extension:
50 x 12
70 x 12, 10, 10
Cardio:
20min 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 5
85 x 3
95 x 3
105 x 1
Incline DB Press:
25 x 12, 12
35 x 10, 10, 10
Push Ups:
4 x failure
Dips: (hammer strength)
90 x 10, 10, 10, 10
Rope Extension:
50 x 12
70 x 12, 10, 10
Cardio:
20min 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)
Sunday, December 4, 2011
12/04/11: Quads/Calves- Routine B
Squat:
2 warms
115 x 5
130 x 3
140 x 3
150 x 1
Hack Squat:
90 x 12, 12
140 x 10
150 x 8, 8
Sissy Squat:
20, 15, 15, 15
BB Lunge:
65 x 12, 12
70 x 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 Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)
2 warms
115 x 5
130 x 3
140 x 3
150 x 1
Hack Squat:
90 x 12, 12
140 x 10
150 x 8, 8
Sissy Squat:
20, 15, 15, 15
BB Lunge:
65 x 12, 12
70 x 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 Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)
12/03/11: Delt/Bi- Routine B
BB Military Press:
2 warms
65 x 3
70 x 3
80 x 3
Lateral Raise:
10 x 12, 12
20 x 10, 10, 10
Floor Raise:
10 x 12
12 x 8, 8
-SS-
Cable Upright Row:
50 x 12
80 x 10, 10
Incline DB Curl:
15 x 12, 12
25 x 6, 6, 5
Cable Curl:
50 x 12
70 x 10, 10
80 x 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
65 x 3
70 x 3
80 x 3
Lateral Raise:
10 x 12, 12
20 x 10, 10, 10
Floor Raise:
10 x 12
12 x 8, 8
-SS-
Cable Upright Row:
50 x 12
80 x 10, 10
Incline DB Curl:
15 x 12, 12
25 x 6, 6, 5
Cable Curl:
50 x 12
70 x 10, 10
80 x 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)
12/02/11: Back/Ham- Routine B
Deadlifts:
2 warms
140 x 3
160 x 3
180 x 3, 5
UH Pull Downs:
60 x 12, 12
90 x 8, 8
95 x 6
T-Bar Row:
50 x 12, 12
75 x 8, 6, 6
Close Row (hi pully):
150 x 12
160 x 10, 10
Good Morning:
75 x 12, 10, 10
GHR:
3 x Failure
Cardio:
20min 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
140 x 3
160 x 3
180 x 3, 5
UH Pull Downs:
60 x 12, 12
90 x 8, 8
95 x 6
T-Bar Row:
50 x 12, 12
75 x 8, 6, 6
Close Row (hi pully):
150 x 12
160 x 10, 10
Good Morning:
75 x 12, 10, 10
GHR:
3 x Failure
Cardio:
20min 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)
Friday, December 2, 2011
12/01/11: Rest Day
Rest Day:
No weights or cardio, just REST and RECOVERY!
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
No weights or cardio, just REST and RECOVERY!
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
Thursday, December 1, 2011
11/30/11: Chest/Delts/Tris- Routine B
Flat BB Bench Press:
2 warms
70 x 3
80 x 3
90 x 3, 3
Hammer Strength Incline Press:
25 x 12, 12
35 x 8, 8, 8
Push Up SS Dips:
4 x failure
1-Arm Lateral Raise:
20 x 10, 10
25 x 8
Rope Extension:
50 x 12
70 x 12, 10, 10
Cardio:
20min 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
70 x 3
80 x 3
90 x 3, 3
Hammer Strength Incline Press:
25 x 12, 12
35 x 8, 8, 8
Push Up SS Dips:
4 x failure
1-Arm Lateral Raise:
20 x 10, 10
25 x 8
Rope Extension:
50 x 12
70 x 12, 10, 10
Cardio:
20min 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)
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