DAY 11 THURSDAY 7/9/09
WEIGHT:
193.75lbs
SUPPLEMENTATION:
8x Hemodraulix
4x ACTX
3x LeanFX
DIET:
Meal 1 - 2 cups of rice, 8oz steak, leafy greens
WORKOUT
Meal 2 - cytogainer shake (3 scoops w/ 8oz of 1% milk)
Meal 3 - 4 whole eggs, 2 cups of rice
Meal 4 - cytogainer shake
Meal 5 - 1 cup of yogurt and 1/2 cup of peanut butter
WORKOUT:
Pounds X Reps
Back
Rack-Pulls - 135x5 (wu), 225x5 (wu), 315x5 (wu), 455x6 (NEW
PR)
CG Pullups - BWx4, BW+90x4
Wide/Reverse Grip Pulldowns - 160x4
Smith Bent-Over Rows - 225x6 (light weight and very good form)
DB Rows - 150x6 (NEW
PR)
T-Bar Rows - 135x6
Biceps
EZ-Bar Curls - 125x6
Seated DB Curls - 45x6
Cable Curls - 90x6
Rope Curls - 140x6 (NEW
PR)
Abs
Hanging Leg Raises - 15, 15, 15
Ab Machine Crunches - 130x12, 130x12, 130x12
Cardio:
Treadmill:
10% Incline for 2mins @ 2.5mph
10% Incline for 2mins @ 3.0mph
10% Incline for 2mins @ 3.4mph
No Incline for 2mins @ 2.5mph (cool down)
*I would have gone longer with cardio, but I was short on time.
DAY 11 REVIEW:
Some lifts felt heavier today and some felt lighter. I believe I could have gone 500x6 on Rack Pulls, and I will next time. My left forearm aches a bit from curling. I set three new
PR's today! I had/have sick pumps and my whole body is starting to look extremely vascular (waist noticeably smaller as well). I'm really liking the pumps I'm getting from Hemodraulix, the leaning factor from LeanFX, and strength from ACTX - I would definitely recommend these three products (and stack) to anyone. I'll be using these three products again sometime in the future.