10-27-09

10-27-09

Chest, Shoulders and Calves

AGS-10 Training (inspired by the great Dorian Yates)


Diet

Meal 1
Solution 5
42p, 15f, 303 cals

Meal 2
5oz chicken
6 egg whites
2tbsp peanut butter
56p, 15f, 359 cals

Meal 3
Solution 5
42p, 15f, 303 cals

Meal 4 at restaurant
7oz chicken
50p, 200cals

Meal 5
Solution 5
42p, 15f, 303 cals

Meal 6
8oz chicken
2tbsp peanut butter
56p, 15f, 359 cals

Meal 7
Scivation whey brownie
2tbsp peanut butter
50p, 15f, 336 cals

Meal 8
Scivation whey brownie
2tbsp peanut butter
50p, 15f, 336 cals



Training


10 minute warmup



DB Bench Press
60
80
100
120
All out
150 for 5

Incline DB flys
50
70
All out
90 x 7

Hammer wide
225
All out
405 x 9
Drop 315
Drop 225

Fly machine
1 all out set with drops

Hammer incline VOLUME
3 sets of 10
1 set of 8

Lateral raise
2 feel sets
All out set
70 x 5
50 x 6
30 x 3

Rear delt pec deck
1 all out set

Lateral raise machine VOLUME
6 sets of 10
1 set of 5

Donkey calfs
1 feel set
1 all out set

Standing calfs VOLUME
10 sets of 10



Full body stretching with chest and shoulder focus for 20 minutes.