7-9-09 ARMS

7-9-09

5am Arms at 24 HOUR FITNESS, Houston, TX

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


Triceps pressdowns
130 x 15
160 x 15
180 x 15
200 x 15
200 x 12
200 x 12
6 sets

Barbell curls
45 x 15
95 x 12
135 x 6
135 x 6
135 x 6
95 x 6 slow reps
6 sets

CGBP
135 x 15
225 x 8
225 x 6
225 x 6
225 x 6
5 sets

Preacher curls
55 x 15
75 x 12
90 x 8
90 x 6
4 sets

Skullcrusher and press
55 x 10
65 x 10
75 x 8
85 x 8
4 sets

Alternate db curls with twist
55 x 8
60 x 5
55 x 5
3 sets

Dip machine
240 x 15
285 x 15
330 (whole stack) x 15
330 x 15
4 sets

Rope hammer cable curls
100 x 12
100 x 12
100 x 12
3 sets

Forearm killers
30 x 15
30 x 15
2 sets


ABS

Cable ab crunch
100 x 20
120 x 20
140 x 15
160 x 15
4 sets

Hammer Machine double crunch
60 x 15
60 x 10
60 x 10
60 x 10
60 x 10
50 x 15
50 x 12
40 x 15
40 x 15
40 x 12
40 x 10
11 sets

52 TOTAL SETS!!!



DIET

4am Meal 1
7oz chicken
30g peanut butter
80g oatmeal
Broccoli slaw
50p, 15f, 60c

7am Meal 2 IHOP
Chicken fajita omelet no cheese no sour cream Harvest grain and nut pancakes no butter and sugar free syrup 50p, 15f, 60c

1030am meal 3
7oz Lean ground beef
18 almonds
Broccoli
50p, 15f

130pm meal 4
7oz Lean ground beef
18 almonds
Broccoli
50p, 15f

430pm meal 5
7oz Turkey
18 almonds
Broccoli slaw
99g blueberries
50p, 15f, 15c

730pm meal 6
8oz fillet
Broccoli
56p

10pm meal 7
7oz lean steak
Broccoli slaw
30g peanut butter
50p, 15f



DAILY DIARY

I go home today! It is 2am and I am doing some light cardio before my 6am flight. I get in at 1030am and should be home by noon. From there I will play with my kids a bit and then hit the gym. I will have to get some work done, and I have all day to catch up. I then head to SC for a meeting tomorrow and will be gone all day. I have Sunday to my family and then leave for Pittsburgh on Monday night for meetings all day Tuesday. On Wednesday, I am in Charlotte for meetings and then I am home Friday through Sunday to play with the kids and babysit while Katie attends Jen Hendershott's fitness event on Charleston, SC to promote PGN. I then fly out Monday morning for an entire week in Connecticut and NY.

I am ready for a good stretch of business moves and muscle growth! Time to make it happen! Mediocrity is NOT an option!!