DC TRAINING
WEEK 2 - Wednesday

Workout A3

Pre-Workout Cardio Warm-Up
10 minutes on treadmill

Hammer Strength Bench Press
140 lbs --->>> 8+4+2=14

FASCIA STRETCH: CHEST

Upright Rows
50 lbs --->>> 12+8+6=26

FASCIA STRETCH: SHOULDERS

EZ Bar Tricep Extensions
60 lbs --->>> 17+10+8=35

FASCIA STRETCH: TRICEPS

V-Bar Pull Downs
140 lbs --->>> 10+8+5=23

Hammer Strength Rows
TT @ 180 --->>> 12
LT @ 160 --->>> 12

FASCIA STRETCH: BACK

Diet

Meal #1: Beef Steak with Rice

Meal #2: 250 ml Milk + 2 Scoops Whey

Meal #3: Noodles with double serving of Shrimp + egg roll (pork) + pot stickers (really really heavy meal)

Meal #4: 250 ml Milk

Meal #5: Banana

Meal #6: 500 ml Milk + 2 Scoops Whey

Meal #7: Turkey Steak

Meal #8: Salad (only lettuce + olives)

Overall Impression

i was supposed to do deadlifts in place of hammer rows, but doing deads after a 20 rep squat workout is next to impossible...so i swtiched them around...now deadlifts will be this monday (workout A)

i think today's workout was awesome....! i really liked it a lot...

peace

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