PRE-WORKOUT MEAL
One tin of tuna
Handful of blueberries and strawberries
CALVES
Seated Toe raises
215lbs x 20
295lbs x 10
355lbs x 10
355lbs x 8
Standin raises
215lbs x 15
295lbs x 10
355lbs x 10
355lbs x 8
Hammer Incine Press Countdown
90lbs
(for this you basically rest as long as you press. Starting at 10 reps followed by resting for ten seconds then doing nine sets resting for nine seconds etc, until you reach one - I promise it's harder then it sounds so no need to go crazy heavy)
Incline barbell Press - 4 Sets
135lbs x 10
155lbsx 7
185lbs x 4
135lbs x 8
Incline DB Flyes - 5 Sets
25lbs x 10
30lbs x 10
35lbs x 8
35lbs x 9
40lbs x 4
Standing Cable Curls SS Incline Pushups (feet on a bench so your body is on a downward angle)
High 20lbs x 12 + 15/ 23lbs x 10 + 15
Middle 20lbs x 10 + 15/ 23lbs x 8 + 15
Low 17lbs x 10 + 15/ 20lbs x 9 + 15 + 10 = 100 pushups
Crunch. 40
Knee Crunch. 40
Leg Lifts 40.
Toe Touches. 40
Side Crunch. 40
Hanging Leg Raises
1. 10
2. 10
3. 10
4. 10
5. 10
POST WORKOUT MEAL
Isoflex Protein Shake (2 scoops)
Hand full of dry unsalted almonds
No cardio today as I had a hockey game later on.
So in the words of my good friend and EIGHT time Mr Olympia Ronnie Coleman;
"Light Weight Baby!!!!!!!!!!!"
