Back/Arms

pre/during workout

coffee w/equal
5 g BCAA's in gatorade
sugar free full throttle
water

25 mins recumbent bike
12 mins step mill
20 mins recumbent bike

total cardio=57 mins

banana,gatorade

BACK
2 warm up sets lat pulldowns wide overhand grip
2 working sets lat pulldowns*180x8,210x4*drop to 160x5*
2 sets bent over BB rows*205x6,225x5*
TRICEPS/BICEPS
3 warm up sets close grip bench press*bar,95,135x12*
4 working sets close grip bench press*185x5,205x5,215x5,225x3*drop to 135x8*
3 supersets *overhead tricep extensions w/rope,120x7,120x7,120x7*drop to 100x5*
*rope pressdowns*120x6,120x6,120x6*drop to 100x5*
2 sets one arm preacher curl machine*50x25,70x25*
2 sets ez bar curls*95x8,100x6*
1 set DB skull crushers*30x12*left elbow hurt like a mutha so I switched to ez bar
1 set ez bar skull crushers*75x12*
3 sets DB hammer curls*50x8,65x5,75x5*
3 sets altern. DB curls(zotman style)*30x8,30x8,(10x5*squeezing hard)

stretching/icing

MEAL#1
3/4 cup cooked grits
2 whole eggs
2 egg whites
gatorade
MEAL#2
1/2 spaghetti
1/2 cup tomato sauce,onions,garlic
water
MEAL#3
turkey sandwich on wheat
vitamin water
baby can of pringles
MEAL#4
1/2 cup low fat cottage cheese
water
MEAL#5
2 turkey sausages w/bun