TweetArms cardio
cardio1 hr bike then abs
curls 25@12/30@12/35@12/40@12/45@10/50@9
pulldowns 180@12/190@12/200@12/210@12/220@12
hammers rope 90@12/100@12/110@12/120@12/130@15
skull Krusher 110@12/120@12/130@12/140@12/150@12
preacher 90@12/100@12/110@12/120@12/130@9
dips180on belt 5 sets 15 reps
meal one 16 oz fish and oats yuck
meal two pwo 100 g whey and 80 g carbs
meal three 16 oz fish and rice
meal four 100 g whey in milk
meal five 12 oz lean steak mixed greens
meal six 5 cans tuna plain