Back/Biceps

pre/during workout

5 g BCAA's in crystal light
water
monster energy drink

25 mins recumbent bike
15 mins treadmill
15 mins recumbent bike

banana,gatorade

BACK
3 warm up sets lat pulldowns wide grip*120x10,150x10,180x6*
2 working sets lat pulldowns *210x6,240x4*drop to 190x5*
3 sets HS high row machine*3 plates per side x 10,3 plts+25lb x 10,3 plts +40lb x 5*
3 sets seated rows*200x10,230x6,260x5*
2 sets bent over BB rows*205x5,225x5*
2 sets supported t-bar rows*180x5,190x4*drop to 135x5,90x5*
BICEPS
3 sets preacher curl machine*40x20,60x20,80x8*done unilaterally*
3 sets altern. DB curls on incline bench*30x8,35x6,45x4*
2 sets BB curls w/ez bar*85x7,95x6*drop to 65x5*

MEAL#1
5 g BCAA's in crystal light
2 scoops whey in gatorade
1/2 cup grits w/equal,soy milk,1/2 banana
MEAL#2
bowl of beef chili w/o beans
MEAL#3
2 scoops whey in water and 1/2 banana
MEAL#4
ground beef patty
slice of fat free cheese
on bun
crystal light
fresca
home-made fries
yogurt
MEAL#5
2 scoops whey in water