suppp bro's ! I'm gonna be runnin prime starting this monday ..
Training routine - Monday : Chest and Bi's
Tuesday : Legs and 20 min cardio
Wednesday : OFF day .. never can stay out of the gym so i go and do 10 min cardio and light abs
Thrusday : Back
Friday : shoulders and tri 's
Saturday: Traps,heavy abs and 15 min cardio
Diet -
a shake with 2 tablespoons of peanut butter with 2 cups of oatmeal
turkey and egg whites on whole wheat bread
a grilled chicken breast, brown rice and broccolli
steak with bowl of pasta
gym time !
post workout a shake with 2 tablespoons of peanut butter with 2 cups of oatmeal
peanut butter sandwich
3 fish oil
another shake b4 bed
also a Multi V,XTEND, AND RPM !
I will try and update everyday but i have been really busy with work and school so i might only be able to update 4/5 times a week .. ight well with that said ... LETS GET BIG !!!!!!!!!:bb3:
training routine
This is basically my training routine for now .. made change up alil bit but this is mainly it
Monday – Chest and Bi’s
Incline bench –
Flat Bench –
Yellow hammer strength Machine-
Incline Flys –
Spider curls –
Standing curl-
Leaning forward standing Concentration curl –
Hammer curls against pole –
21’s -
Tuesday –Legs
Leg press –
Hack Squat –
Leg extentions-
Squats –
Hamstring-
Wedsday OFF
Thursday – Back
One set of widegrip pull-ups till failure .. 2 sets of weighted pull ups
Lat pulldown –
Standing rows with barbell –
Black hammer strength (middleback) –
Seated Rows –
Deadlifts –
weighted chain ups 3 sets till failure
Friday – Shoulders and Tri’s
Military Press-
Shoulder superset (hanging over an incline bench (delts) with front lateral with a barbell
Front lateral one at a time standing against a pole –
Side Lateral –
Arnold Press –
Tricep extensions (skull crushers )
Close grip Bench –
One arm overheads -
Push downs with a straight bar-
i totally forgot to throw up my measurements on here !
Right arm - 14 inches
Left arm -14.15 inches
Chest (around nipple) - 38 inches
Chest (upper chest) -42 inches
legs - 20 inches
waist -30 inches
Training routine - Monday : Chest and Bi's
Tuesday : Legs and 20 min cardio
Wednesday : OFF day .. never can stay out of the gym so i go and do 10 min cardio and light abs
Thrusday : Back
Friday : shoulders and tri 's
Saturday: Traps,heavy abs and 15 min cardio
Diet -
a shake with 2 tablespoons of peanut butter with 2 cups of oatmeal
turkey and egg whites on whole wheat bread
a grilled chicken breast, brown rice and broccolli
steak with bowl of pasta
gym time !
post workout a shake with 2 tablespoons of peanut butter with 2 cups of oatmeal
peanut butter sandwich
3 fish oil
another shake b4 bed
also a Multi V,XTEND, AND RPM !
I will try and update everyday but i have been really busy with work and school so i might only be able to update 4/5 times a week .. ight well with that said ... LETS GET BIG !!!!!!!!!:bb3:
training routine
This is basically my training routine for now .. made change up alil bit but this is mainly it
Monday – Chest and Bi’s
Incline bench –
Flat Bench –
Yellow hammer strength Machine-
Incline Flys –
Spider curls –
Standing curl-
Leaning forward standing Concentration curl –
Hammer curls against pole –
21’s -
Tuesday –Legs
Leg press –
Hack Squat –
Leg extentions-
Squats –
Hamstring-
Wedsday OFF
Thursday – Back
One set of widegrip pull-ups till failure .. 2 sets of weighted pull ups
Lat pulldown –
Standing rows with barbell –
Black hammer strength (middleback) –
Seated Rows –
Deadlifts –
weighted chain ups 3 sets till failure
Friday – Shoulders and Tri’s
Military Press-
Shoulder superset (hanging over an incline bench (delts) with front lateral with a barbell
Front lateral one at a time standing against a pole –
Side Lateral –
Arnold Press –
Tricep extensions (skull crushers )
Close grip Bench –
One arm overheads -
Push downs with a straight bar-
i totally forgot to throw up my measurements on here !
Right arm - 14 inches
Left arm -14.15 inches
Chest (around nipple) - 38 inches
Chest (upper chest) -42 inches
legs - 20 inches
waist -30 inches