Yesterday I did shoulders
Power Cleans- 135x5, 185x5, 185x5, 225x1- pr
Seated DB press- 55x12, 55x12, 60x9
DB Front raise- 25x12 3 sets
Rear Cable Fly- 20x12, 20x10, 15x12
DB Lat Raise- 20x10, 20x10, 20x10
Back flip work...its coming!
Ring muscle up work- got a long way to go!
Cardio- 25 min run 3 min sprint, 1 min walk. Worked on running form.
0600- Whey
0645- 3 egg white, 1 egg scrambled with bacon and peppers, 1/2 slice of french toast, 1 cup honey dew melon
0900- 1 cup of skim milk, 1 pb and j samich on wheat
1200- 2 chicken breast, spinach, 1/2 cup pasta, 10 baby carrots
1510- Syntha 6
1600- NAP
1700- C4, Aminos, Stak
1730- Arms
BB curls- 45x12, 65x12, 75x10, 55x12
DB seated alt curls- 25x8, 20x12, 20x12
Reverse Incline BB curl- 45x10, 35x12, 40x11
High cable curl- 20x12, 30x12, 30x12
Rope Overhead extension- 80x12, 90x12, 100x12
Single arm cable ext- 30x12, 30x12, 40x12
Incline Skull Crushers- 75x12, 95x12, 95x12 superset of 95x 8 curls
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