alright so i douched out and decided to stay on my old program a little longer. ive been making good gains and high volume and im not ready for a change in my life right now...lol.
so today was biceps forearms abs
barbell curls
warmup 70 lbs
working sets
1.80lbs (8 reps)
2.80lbs (7reps)
alternating curls
1. 50 pounders (6 reps)
2. " " (5 reps)
3. " " (4 reps)
incline curl
1. 35 pounders (9 reps)
2. " " (9reps)
3. " " (8reps)
hammer curl
1. 40 pounders (8 reps)
2. 8 reps
3. 7 reps
instead of reverse curls and those things where you roll the weight up your palms i did 4 sets of a weight on the string contraption i made.
abs
crunches - to burn
bicycle kicks - to burn
reverse crunches - to failure
crunches - to failure
bicycle kicks - to failure
reverse crunches - to failure
workout time - 50 minutes give or take.
got around 200gs of protein today.. little low since i went golfing 18 hoels with my buddies after my workout. workout felt good i did it at 12am instead of 2-230 like normal. energy level was around 8/10.
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