Friday November 20th - Triceps
Week 2: Entry 11
The Workout
Close Grip Bench Press:
Set 1: 95x15 Set 2: 135x10 Set 3: 165x12 Set 4: 185x10 Set 5: 185x11 Set 6:185x9 Set 7: 135x 13
Skull Crushers: (with 10 reps close grip bench after each set)
Set 1: 95x10 Set 2: 95x8 Set 3: 95x9
Weighted Bench Dips:
Set 1: 35x15 Set 2: 35x14 Set 3:35x13
Pushups (Close Grip):
Set 1: 12 Set 2: 12 Set 3: 13
The Supplements
1 Scoop Greens with breakfast
2 OT, 1 Vit C, 1 Fish Oil after breakfast lunch dinner
5 Blue Gene 60 Minutes pre workout
Preworkout: 2 Scoops White Flood w 1 Scoop Green Mag - 1 scoop gg in yogurt
Intra: 2 Scoops PW + 1 scoop gg halfway through workout
Postworkout: 1.5 Scoops XF Lemonade Whey, 5g glutamine + 1 scoop gg
5 Caps Blue Growth will be taken before bed
The Nutrition
1st Meal: 2 scoops whey, banana
2nd Meal: 2 oz almonds
3rd Meal: 3 chicken tenders, green salad, whey shake
4th Meal: Protein bar, apple
5th Meal: Post workout shake
6th Meal: all natural chicken/cheese meatballs, sweet potato fries, green salad
Pre Bed: 1.5 scoops whey + spoonful pb + small handful blueberries in sludge form
Daily Eye Candy:
Week 2: Entry 11
The Workout
Close Grip Bench Press:
Set 1: 95x15 Set 2: 135x10 Set 3: 165x12 Set 4: 185x10 Set 5: 185x11 Set 6:185x9 Set 7: 135x 13
Skull Crushers: (with 10 reps close grip bench after each set)
Set 1: 95x10 Set 2: 95x8 Set 3: 95x9
Weighted Bench Dips:
Set 1: 35x15 Set 2: 35x14 Set 3:35x13
Pushups (Close Grip):
Set 1: 12 Set 2: 12 Set 3: 13
The Supplements
1 Scoop Greens with breakfast
2 OT, 1 Vit C, 1 Fish Oil after breakfast lunch dinner
5 Blue Gene 60 Minutes pre workout
Preworkout: 2 Scoops White Flood w 1 Scoop Green Mag - 1 scoop gg in yogurt
Intra: 2 Scoops PW + 1 scoop gg halfway through workout
Postworkout: 1.5 Scoops XF Lemonade Whey, 5g glutamine + 1 scoop gg
5 Caps Blue Growth will be taken before bed
The Nutrition
1st Meal: 2 scoops whey, banana
2nd Meal: 2 oz almonds
3rd Meal: 3 chicken tenders, green salad, whey shake
4th Meal: Protein bar, apple
5th Meal: Post workout shake
6th Meal: all natural chicken/cheese meatballs, sweet potato fries, green salad
Pre Bed: 1.5 scoops whey + spoonful pb + small handful blueberries in sludge form
Daily Eye Candy:
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