7-1-09

7-1-09

Time to get a THICK back!

6am Back and Biceps at Gold's Gym South Beach, FL

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/hotelview.jpg[/IMG]
(View From Hotel Room, not that I have been there at all--HUSTLIN BABY!)

386 Days Out from 2010 USA's in Las Vegas, NV. IFBB PRO QUALIFIER!

BACK

Pull ups
10
8
8
3 sets

Close grip pull ups
6
6
2 sets

Rows
135 x 15
185 x 15
225 x 10
275 x 5
225 x 6
185 x 10
135 x 15
Last 3 sets were semi-drop sets with little rest
7 sets

Hammer mts high row
60 x 15
80 x 10
80 x 6
70 x 7
50 x 10
30 x 20
Last 3 sets were semi-drop sets with little rest
6 sets

Bodymaster free weight lat pulldown
135 x 12
185 x 10
225 x 8
275 x 5
225 x 6
135 x 15
Last 3 sets were semi-drop sets with little rest
6 sets

Body masters seated row
135 x 15
185 x 10
225 x 6
185 x 8
135 x 15
Last 3 sets were semi-drop sets with little rest
5 sets

Unilateral grip cable low row
85 x 10
85 x 10
85 x 10
3 sets

Hammer mts dy row
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10
7 sets


BICEPS

Preacher Curls
55 x 10
55 x 10
55 x 8
35 x 10
15 x 15
Last 3 sets were semi-drop sets with little rest
5 sets

Dumbbell hammer curls
40 x 10
50 x 6
50 x 5
30 x 6
25 x 10
Last 3 sets were semi-drop sets with little rest
5 sets

Atlantis machine curl
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10
7 sets

56 total sets! My back will be amazing at the USAs!

PM Cardio on treadmill
5 min warm up
30 min up to 3.8 speed and 12 incline
5 min cool down


5am Meal 1 PreWO
7oz chicken
40g oatmeal
30g peanut butter
50p, 15f, 30c

830am meal 2 PWO
7oz lean beef
198g blueberries
30g peanut butter
50p, 15f, 30c

12pm Meal 3
7oz Turkey breast
18 almonds
50p, 15f

3pm Meal 4
7oz lean beef
18 almonds
99g blueberries
50p, 15f, 15c

630pm Meal 5
7oz chicken
30g peanut butter
50p, 15f

10pm Meal 6
7oz chicken
30g peanut butter
99g blueberries
50p, 15f, 15c

115am Meal 7
7oz chicken
30g peanut butter
50p, 15f