11.17.07 Eating and Training Log
Posted on Wednesday December 05, 2007 by Pete
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furl1130 am:
RTD 40 gram MetRX Protein shake
130 pm:
oatmeal, cinnamon, whey protein, soy milk
200 pm:
Endorush
230 pm:
42 gram shot of protein
500 pm:
Black bean soup (low low sodium, made fresh) with avocado
Shot of ginseng, spirulina, echinacea
Tilapia, brown rice with chickpeas, raw cabbage, raw cucumbers, avocado
800 pm:
Vitargo CGL
Liquid Aminos
42 gram shot of protein
10:30 pm:
RTD 40
130 am:
Assorted Brown Rice Sushi and Sashimi (no rolls)
230 am:
Vitargo CGL
Digestive Enzymes
42 gram protein shot
Bicep/Tricep/Forearm Workout
EZ Curl Bar:
Reverse EZ Curl Bar (Zottman Curl):
Tricep Pressdown
Tricep Rope
Overhead Tricep Rope
Seated DB Hammer Curl
Hammer Strength Tricep Extension
Hammer Strength Plate-Loaded Preacher Curl
Skullcrusher with preset EZ Curl Bar
Alternating CrossBody Hammer Curl
DB Tricep Kickbacks
Wrist Curls with Preset EZ Curl Bar:
Reverse Wrist Curls with Preset EZ Curl Bar:
Bicep/Tricep/Forearm Workout
EZ Curl Bar:
Set 1, 100 lbs, 10 reps
Set 2, 100 lbs, 10 reps
Set 3, 100 lbs, 10 reps
Reverse EZ Curl Bar (Zottman Curl):
Set 1, 50 lbs, 20 reps
Set 2, 60 lbs, 15 reps
Set 3, 60 lbs, 12 reps
Tricep Pressdown
Set 1, 160 lbs, 20 reps
Set 2, 170 lbs, 12 reps
Set 3, 170 lbs, 12 reps (hold for 10 seconds at the end)
Tricep Rope
Set 1, 130 lbs, 15 reps
Set 2, 130 lbs, 12 reps
Set 3, 130 lbs, 8 reps
Overhead Tricep Rope
Set 1, 110 lbs, 15 reps
Set 2, 110 lbs, 12 reps
Set 3, 110 lbs, 12 reps
Seated DB Hammer Curl
Set 1, 50 lbs, 10 reps
Set 2, 55 lbs, 8 reps
Set 3, 60 lbs, 5 reps -- 30 lbs, 15 reps -- 20 reps total (drop set)
Hammer Strength Tricep Extension
Set 1, 70 lbs, 15 reps
Set 2, 70 lbs, 12 reps
Set 3, 70 lbs, 10 reps
Hammer Strength Plate-Loaded Preacher Curl
Set 1, 115 lbs, 12 reps
Set 2, 115 lbs, 10 reps
Set 3, 115 lbs, 10 reps
Skullcrusher with preset EZ Curl Bar
Set 1, 80 lbs, 15 reps
Set 2, 90 lbs, 12 reps
Set 3, 90 lbs, 10 reps
Alternating CrossBody Hammer Curl
Set 1, 40 lbs, 20 reps
Set 2, 40 lbs, 15 reps
Set 3, 40 lbs, 15 reps
DB Tricep Kickbacks
Set 1, 30 lbs, 20 reps
Set 2, 30 lbs, 20 reps
Set 3, 30 lbs, 15 reps
Wrist Curls with Preset EZ Curl Bar:
Set 1, 70 lbs, 15 reps
Set 2, 70 lbs, 12 reps
Set 3, 70 lbs, 12 reps
Reverse Wrist Curls with Preset EZ Curl Bar:
Set 1, 40 lbs, 12 reps
Set 2, 40 lbs, 12 reps
Set 3, 40 lbs, 12 reps
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