DC TRAINING
WEEK 4 - Friday
Workout B3
Pre-Workout Cardio Warm-Up
10 minutes on treadmill
EZ Bar Curls
LT @ 70 lbs --->>> 10+7+6=23
TT @ 80 lbs --->>> 8+5+4=17
FASCIA STRETCH: BICEPS
Dumbbell Hammer Curls
TT @ 35 lbs --->>> 17
FASCIA STRETCH: FOREARMS
Calf Raises on Hammer Strength Leg Press
LT @ 340 lbs --->>> 12
TT @ 200 lbs --->>> 20 - STRICT DC form
FASCIA STRETCH: CALVES
Hammer Strength Leg Press
LT @ 300 lbs --->>> 8
TT @ 360 lbs --->>> 10
Hammer Strength Leg Press
LT @ 250 lbs --->>> 20
TT @ 300 lbs --->>> 20
FASCIA STRETCH: QUADS
4" Platform Stiff Legged Deadlifts
LT @ 145 lbs --->>> 6+6+5=17
TT @ 145 lbs --->>> 11
FASCIA STRETCH: HAMSTRINGS
Diet
Meal #1 @ 11:30 am: Steak with Potatoes and Rice
Meal #2 @ 2:30 pm: 1 pork egg roll + 6 pot stickers
Meal #3 @ 4:00 pm: 7 pot stickers
Meal #5 @ 5:30 pm: Pre-Workout 1 Scoop of whey
Meal #6 @ 7:00 pm: Post Workout 2.5 scoops of whey + corn flakes
Meal #7 @ 8:30 pm: Turkey breasts 15 ounces
Overall Impression
i liked todays workout a LOT. in fact it was FANTASTIC. my legs were TRMEBLING after the 20 rep widowmaker. and i could feel the tremors in my strtch.
diet was good IMHO. ur probably wondering why i love to have fat-free high vitamin + carb rich cornflakes. i love corn-flakes. 220 calories of frosted flakes. if i dont have them i become a baby
no really. it keeps me going. same with my mroning whey. the only reason why i didnt have my whey today morning is because i woke up at 8:15 for a 8:30 exam and i reached class on time and we'll see on monday how i did
anyways: the last 2 meals are what i have planned for today. btw: i take my cheat meals during the week not on the weekends because on weekends the junk food stations in my cafeteria are all shut. except for pizza.
on the whole: I AM HAPPY
