so i actually was off today but alot of stuff filled it in but i still got a nice work out in. for lunch we went to an italian buffet…but i kept it nice…i had two plates as you will see on tbe broasted chicken breasts i removed the skin…and i had water with my meal. so that was at 11 am this morning i ate.
then i did shoulders today…a pretty descent one…
arnolds…classic…
20 lbs…25 reps…2 sets
super set with dumbel bicepts 20 lbs 25 reps alternating…2 sets…a set in between each set of arnolds
25 lbs…25 reps…2 sets
super set with dumbel bicepts 25 lbs 25 reps alternating…2 sets…a set in between each set of arnolds
30 lbs…20 reps…2 sets
super set with dumbel bicepts 30 lbs 20 reps alternating 2 sets…a set in between each set of arnolds
35 lbs…15 reps…2 sets
super set with dumbel bicepts 35 lbs 15 reps alternating…2 sets…a set in between each set of arnolds
total arnolds…170
total arm curls…170
then i went to the cable machine and did alternating latteral raises
20 lbs…20 reps…10 sets
i did 30 sets of half bicepts curls in between each set of latterals
total latterals…200 reps
total 1/2 curls 300 reps
then i went to small cambered bar shrugs on the cable machine…
100 lbs…30 reps 2 sets
110 lbs…30 reps 2 sets
120 lbs…30 reps…2 sets
130 lbs…30 reps…2 sets
total shrugs…240 reps
then stomach crunches on the flat bech
8 sets of 64…512 crunches
i was not going to have another meal but decided to put something in my system so i had a plain ground chuck burger my buddy upstairs made…8 ounces of burger…and thats it…i feel good…that dust really helped me out lol!!!