DC TRAINING
WEEK 3 - Wednesday

Workout B1

Preacher Curls
LT @ 50 lbs --->>> 11+8+5=24
TT @ 60 lbs --->>> 13+7+5=25

FASCIA STRETCH: BICEPS

Palms-Up Wrist Curls
LT @ 60 lbs --->>> 20+12+8=40
TT @ 70 lbs --->>> 20

FASCIA STRETCH: FOREARMS

Nautilus Machine Calf Raises
LT @ 175 lbs --->>> 15
TT @ 215 lbs --->>> 15

FASCIA STRETCH: CALVES

Nautilus Machine Leg Curls
LT @ 120 lbs --->>> 10+9+6=25
TT @ 135 lbs --->>> 12+8+5=25

FASCIA STRETCH: HAMSTRINGS

Nautilus Machine Leg Press
LT @ 275 lbs --->>> 8
TT @ 355 lbs --->>> 6

nautilus Machine Leg Press
295 lbs --->>> 20

FASCIA STRETCH: QUADS

Diet

Meal #1: 100 ml Milk + 2 Scoops Whey + Corn Flakes

Meal #2: Steak + Potatoes

Meal #3: (Pre-Workout) Banana

Meal #4: (Post-Workout) Wrap + spinach + olives + humus + guachomole + lettuce + mushrooms + chicken

Meal #5: 100 ml Milk + 2 Scoops Whey

Meal #6: Boiled Turkey Breast

Overall Impression

next session is gonna be the last session with the nautilus leg press machine...im gonna need a new quad exercise after that...im thinking of safety bar squats or perhaps safety bar low a2g box squats...im not sure....still 2 weeks to go so im not worried...

otherwise: awesome workout....

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