DC Training Blast #2 Week 4 Monday

Workout A3

Incline Dumbbell Bench Press
LT @ 55 lbs --->>> 10+6+4=20
TT @ 55 lbs --->>> 15+10+5=30

FASCIA STRETCH: CHEST

Seated Barbell Military Press
LT @ 95 lbs --->>> 10+6+4=20
TT @ 115 lbs --->>> 10+7+5=22

FASCIA STRETCH: SHOULDERS

Incline Close Grip Bench Press
LT @ 95 lbs --->>> 15+10+5=30
TT @ 95 lbs --->>> 19+12+9=40

FASCIA STRETCH: TRICEPS

Behind the Neck Rack Chins
LT @ BW lbs --->>> 15+10+5=30
TT @ BW lbs --->>> 25+15+10=50

Cable Rows
LT @ 120 lbs --->>> 10
TT @ 120 lbs --->>> 15

FACIA STRETCH: BACK

Diet

Meal 1 @ 7:30 am : coffee + baegels + cheese

Meal 2 @ 2:15 pm : Sushi

Meal 3 @ 5:00 pm : 2 scoops whey in 1 cup milk (pre-workout nutrition)

Meal 4 @ 6:45 pm : 2 scoops weight gainer in milk (post workout nutrition)

Meal 5 @ 8:15 pm : sushi

Meal 6 @ 9:30 pm : sushi

Meal 7 @ 12:30 am : tuna - 1 can

Overall Impression

PRs all over....

ok i took a LOT of videos.....i took videos of everything except incline dumbbell bench press...

as usual, video's will be pm'ed to everyone who needs to see them shortly...i know i forgot to send the RDL one so ill add that one too

i have increased my weight to 182 lbs finally...so in 12 weeks i have gone from 166 lbs to 182 lbs....but i notice i have put on some considerable mass around my waist...so i am going to cut my meals a bit to reduce the slight paunch....even if it means a slight compromise in overall mass...

peace

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