[fitboy]

9-13-07

Morning breakfast (oatmeal)

same vita packs as above

Gym

Biceps:

3 sets standing straight bar curl increasing weight/decreasing reps
2 sets incline bench alternating dumbell curls decreasing weight drop sets
2 sets concentration curls decreasing weight drop sets

Triceps:

3 sets cable pushdowns
3 sets close grip bench increasing weight decreasing reps
3 sets behind the head dumbell extension on 90 degree bench increasing weight decreasing reps
2 sets 1 arm reverse grip cable extension

weight gain drink same as above

1000 mg l-arginine

Oven roasted turkey Quizno's sub for lunch -YUM!

Lean serloin and potatoes for dinner

1000 mg L-Arginine before bed

Fitboy



Friday's 9-04-07 workout:

All supplements same as above

Shoulders:

5 sets dumbell presses overhead increasing weight/decreasing reps
3 sets single arm side laterals
3 sets rear delts
3 sets upright rows

Traps:

3 sets close grip straight bar shrugs increasing weight/decreasing reps
3 sets Hammer wide grip shrugs increasing weight/decreasing reps

Saturday PE workout:

5 minute shower warmup
150 slow jelq