Shoulders, Traps, Tri


Front Raise
40 x 10
42.5 x 8
45 x 7
47.5 x 6

Lat Raises
40 x 8
40 x 8
40 x 8
40 x 8

Face Pulls
130 x 10
150 x 10
150 x 10
150 x 10



Close Grip Bench Warmup
135 x 10

Over Hear Tri DB Ext
35 x 10
40 x 10
42.5 x 10 (need to increase these)

Skullz
80 x 8
80 x 8
80 x 8

Pushdowns
80 x 10
90 x 10
100 x 8
80 x 10




Good day

last night after my workout i ate a large pizza....


had a shot .75cc of sust300

Ate my 4 eggs, turkey sausage and banana for breakfast.

Ate a large pizza.

Ate some icecream and cookies..

ate dinner....sausage with rice gravy and peas

Ate some more cookies lol...

ate dinner again...


drank a shake before bed...

Well,

I ate 4eggs, turkey sausage, and banana for breakfast.

2 Pop tarts and a peanut energy bar for a snack.

Two pork tenderloin sandwiches for lunch.

Big chkn baked potato for a snack...

Legs


Back Squats
275 x 8
295 x 7
315 x 6
335 x 6
355 x 6

Front Squats
185 x 8
205 x 8
225 x 7
245 x 6

Kneeling Leg Curls
95 x 8
95 x 8
105 x 8


Standing Calf Raises(supers)
4 sets of 20 (different positions)

Seated Calf Raises 160lbs (supers
4 sets of 15

ate 2 pop tarts...

drank a shake

at a double whopper

alright.

Ate 4eggs, turkey sausage, and banana.

ate 2 pop tarts

ate 2 pork tenderloin sandwichs and some cookies

ate a chkn baked potato!

drank a shake.

Ate a 10oz new york strip with baked potato and sauteed mushrooms!!

last night: i ate some cereal before bed...big bowl.



this morning:

4eggs, turkey sausage, banana

large pizza....