8:30 a.m.
-Back to the gym I go for weights...
Back: bent over rows (10 x 45 lb EZ bar) 5 times thru, no rest
Bicep: Incline curls (10 x 12 lbs) 5 times thru, no rest
Back: Seated low rows (10 x 60 lb) 5 times thru, no rest
Bicep: Hammer curls (10 x 15 lbs) 5 times thru, 60 sec
Back: Close Grip Pull Up on weight assist (10 x 60) 5 times thru, no rest
Bicep: One arm preacher curls (10 x 15 lbs) 5 times thru, no rest
Shoulders: Lat raises (12 x 8 lbs) 5 times thru, no rest
Shoulders: Military press (15 x 25 lbs) 5 times thru, 60 sec
*** my arms are like jelly lol***
9:30 a.m.
-PWO Shake
8 oz gatorade
1 scoop whey isolate