yesterday

arms

10 min treadmill warmup

standing db curls 5x10 10x10 15x10 25x10 warmups non stop going up
v bar press downs 80x10 100x100 120x10 same thing
v bar press downs ss 140x12ss 160x12ss 180x12ss 200x12ss 200x12ss
db curls w/fg and w/o fat grips ss ss30x8/2 first 8 with fg second without 5 rounds of super sets here
reverse grip press downs ss 120x15/5ss
ez bar curls w/fg and w/o fg 60x8/2 with and without fg back to back like db 5 rounds of super sets
db preachers 30x8/4
banded jm press 135x8/4

done for the day. brutal arm day today. pump was skin splitting painful. joints all held up very well with no issues at all. my shoulders even felt pretty good for a change haha. only bad thing to note is i believe i am coming down with the flu or a very very bad cold. the mrs has been sick as crap for a few days and i think i am getting it myself now. so to keep from hammering my system i am skipping tomorrows workout just to rest. i am using zicam and all the other remedies in the tool box to try to off set this shit and cut it off early. hopefully i can either knock it out completely or shorten it at best. the sore throat is a pain in the ass. so i am putting some fish in to ease eating for a few days.


meal 1
16oz cod
2 cups white rice
2 tbl spn coconut oil
meal 2
protein cake
meal 3
8oz turkey patty melts
8oz sweet potato
2 tbl spn coconut oil
meal 4
16oz cod
1/3 cup cor
meal 5
8oz ground turkey
1 cup oats
1 cup spinach