[neutronnorman]

Day 1, Thursday, 02,07,2009

Chest:

Bar Bell Bench press:
set1: 75 lb. warm up
set2: 245 lb. 8 reps
set3: 235 lb. 9 reps
set4: 225 lb. 10 reps
set5: 225 lb. 8 reps

60 degree Incline Dumbell fly:
set1: 76.6 lb. 12 reps
set2: 76.6 lb. 15 reps (I dunno', go figure)
fascia stretching: 5 second, the burn was incredible holding the pair of 76.6 lb dumbell in the extreme stretch position of the fly.

Shoulders:

Seated Barbell Military Presses: (pyramid weight up)
set1: 75 lb. 13 reps
set2: 85 lb. 9 reps
set3: 100 lb. 7 reps

Dumbell side lateral raises:
set1: 56.6 lb. 8 reps
set2. 56.6 lb. 7 reps
fascia stretching: 12 seconds each side

Triceps: (Iron tear drop weight plates):

Lying EZ-bar triceps presses (skull crushers to the bridge of my nose):
set1: 75.8 lb. 14 reps (rep speed, medium: 2 sec. up; 4 sec. down)
set2: 75.8 lb. 11 reps (rep speed, slow: 4 sec. up; four sec. down)
Set3: 103.3 lb 8 reps (rep speed, fast: explosive)
DROP Set (as little time as possible to change weight)
73.3 lb. 10 reps (explosive)
fascia stretching: (Holding the bar at the contracted position above the bridge of my nose: 15 seconds)

Total time of workout: 47 minutes

Pre workout meal:
8 fl. oz of espresso, black, no cream or sweetener of any kind (Cafe Bustelo)
Post workout meal:
2000 mg CLA
I scoop whey protein isolate
Cube steak 6.7 oz
Olive Oil 1.33 Tablespoons
Mrs. Dash steak rub
Sprinkle of salt-substitute, Morton's
2 teaspoonful of Cod Liver Oil
Fitina Brand B vitamin and phosphorous supplement
Finest B complex
Multi-vitamin and mineral
Calcium supplement

Calories: 666 (spooky)

Fat: 43 g, 57%
Carb: 3 g, 3%
Protein: 67 g, 40%




This afternoon I will do abs but the results will be posted in July Ab Challenge..
Later, everybody! Have a wonderful day!

Norman