6-30-09

6-30-09

The pump will be intense!

6am Chest and Triceps at Gold's Gym South Beach, FL

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


Incline barbell press
135 x 15
185 x 10
225 x 5
225 x 3
185 x 6
135 x 10
Last 3 sets were semi-drop sets with little rest
6 total sets

Incline db flies
40 x 15
60 x 8
60 x 8
60 x 6
50 x 6
40 x 8
Last 3 sets were semi-drop sets with little rest
6 total sets

Hammer mts decline press
50 x 15
60 x 10
60 x 8
60 x 8
40 x 15
5 total sets

Hammer mts incline press
60 x 12
70 x 8
70 x 8
50 x 10
30 x 15
Last 3 sets were semi-drop sets with little rest
5 sets

Pec deck
95 x 12
105 x 10
120 x 6
90 x 8
60 x 15
Last 3 sets were semi-drop sets with little rest
5 sets

Free motion cable crossovers
60 x 15
80 x 12
80 x 12
80 x 12
90 x 10
90 x 10
90 x 10
7 sets

Unilateral cable pressdowns
30 x 15
40 x 15
50 x 8
50 x 8
40 x 8
30 x 8
Last 3 sets were semi-drop sets with little rest
6 total sets

Skullcrusher and press
50 x 8
50 x 8
50 x 8
3 total sets

Machine Dip
85 x 15
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
7 sets

Weighted double crunch machine
50 x 15
50 x 12
50 x 8
3 sets

PWO Cardio at 4 speed and 15 incline
5 min warm up
30 min at
5 min cool down

53 total sets!


PUMP!

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/ChestPump.jpg[/IMG]

DIET

530am Meal 1 PreWO
7oz turkey
30g peanut butter
40g oatmeal
50p, 15f, 30c

830am Meal 2 PWO
7oz 96 percent lean beef
30g peanut butter
40g oatmeal
Spinach
Broccoli
50p, 15f, 30c

1230pm Meal 3 (late due to extreme sales skills) 7oz chicken
18 almonds
Broccoli and cauliflower
50p, 15f

3pm Meal 4
7oz 96 percent lean beef
18 almonds
Broccoli
50p, 15f

715pm Meal 5
7oz chicken
Spinach
Broccoli
99g blueberries
30g peanut butter
Walden farms honey dijon
50p, 15f, 15c

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/DINNER.jpg[/IMG]

10pm Meal 6
7oz 96 percent lean beef
30g peanut butter
Spinach
Broccoli
50p, 15f

130am meal 7
7oz chicken
30g peanut butter
50p, 15f