Arms
A1: Standing BB Curl @ 5010; 10,8,6,4,4; rest 90 sec.
A2: Close Grip Bench press @ 5010; 10,8,6,4,4; rest 90 sec.
B1: Preacher Curl @ 5050; 4-6; rest 90 sec. X 3
B2: Skull Crusher @ 5050; 4-6; rest 90 sec. X 3
Results
A1: 95 x 9/75/85/95/105
A2: 135/145/155/165/175
B1: 6+Neg x 50/5 x 50/5 x 40
B2: 6 x 20/6 x 30/6 x30
Notes:
A1: First set I got a little ambitious. Weight ended up being heavier than I thought and wasn't able to keep tempo. The rest of sets the weight was better judged with the last few reps burning.
A2: All good here.. Maybe start heavier
B1: All weights did not include the EZ Bar. Good weight for the tempo Rx
B2: Used a Small Straight Bar, weights above do not include bar. Again, right weight for the tempo R
-ANTHONY-
Could probably use one more Couplet here.. Maybe some sort of Dumbbell Burnout Drop Set plus a burn out drop set of Cable Tri Pull Downs... What are your thoughts???
Diet
Pre Wod - Coffee, Creatine, Bcaa's and Glutamine + Probiotic
Meal 1 (7:00am)
Post Wod - 2 scoops Whey Protein, Sweet Potato Puree, Bcaa's, Glutamine and Creatine
Meal 2 (8:00am)
3oz Chicken and Pumpkin Puree
Meal 3 (11:20pm)
5oz Brite Salmon with Mixed Greens, Cucumbers and Mushrooms
Meal 4 (2:20pm)
4 Hard Boiled Eggs
Meal 5 (7:00pm)
Ground Bison with Brussels Sprouts and Chile Pasilla de Oaxaca Salsa, throw in a Tbsp Coconut Oil
Before Bed - Natural Calm, Glutamine and Probiotic
Calories: 1,939
Protein: 184g
Fat: 13g
Carb: 151g
Fiber: 44g
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I was wondering how this would be when I wrote it. If you feel like you have plenty left and you are getting the contractions you need i completely agree. High rep DB curls at a different angle...like seated at a sharp incline so at the bottom your hand is 4-6 inches behind the plane of your shoulder coupled with a high rep cable rope press down.
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