DangerMused's Journal

DangerMused · Posted: Sun Jul 13, 2008 5:16 am Post subject:

Monday July 7th, 2008

Back / Biceps

Bent-Over Rows - 1x12, 1x10, 3x8
Squats - 1x10, 3x8, 1x8
Single-Arm Rows - 3x8
EZ-Bar Curls - 1x12, 1x10, 3x8
Hammer Curls - 3x7

Meal 1 - Breakfast Shake
Meal 2 - x4 Egg Omelette (4w, 3y) With Chesse / x1 Slice Wholemeal
Meal 3 - Yogurt with banana / Toast & Honey
Meal 4 -P/WO Shake with berries
Meal 5 - Pork Meatballs / J. Potato / Salad
Meal 6 - Cottage Cheese
_________________
"Nudge, nudge, wink, wink. Know what I mean?"

DangerMused · Posted: Sun Jul 13, 2008 5:17 am Post subject:

Monday July 7th, 2008

Back / Biceps

Bent-Over Rows - 1x12, 1x10, 3x8
Squats - 1x10, 3x8, 1x8
Single-Arm Rows - 3x8
EZ-Bar Curls - 1x12, 1x10, 3x8
Hammer Curls - 3x7

Meal 1 - Breakfast Shake
Meal 2 - x4 Egg Omelette (4w, 3y) With Chesse / x1 Slice Wholemeal
Meal 3 - Yogurt with banana / Toast & Honey
Meal 4 -P/WO Shake with berries
Meal 5 - Pork Meatballs / J. Potato / Salad
Meal 6 - Cottage Cheese
_________________
"Nudge, nudge, wink, wink. Know what I mean?"

DangerMused · Posted: Sun Jul 13, 2008 5:21 am Post subject:

Tuesday July 8th, 2008

Chest / Triceps

Incline DB Bench Press - 1x12, 1x10, 3x8
Incline-Flat DB Bench Press - 4x8
Incline-Flat Flyes -1x10, 3x8
Close-Grip Bench Press - 1x15, 3x12
Overhead Tricep Extensions - 4x8

Meal 1 - Breakfast Shake
Meal 2 - x2 Chicken Salad Tortilla Wraps / x2 Eggs
Meal 3 - Yogurt with banana / Toast & Honey
Meal 4 -P/WO Shake with berries
Meal 5 - Beef Chilli / Brown Rice / Salad
Meal 6 - Cottage Cheese
_________________
"Nudge, nudge, wink, wink. Know what I mean?"

DangerMused · Posted: Sun Jul 13, 2008 5:26 am Post subject:

Thursday July 10th, 2008

Legs / Biceps

Squats - 1x10, 3x8, 1x8
SLDL - 1x10, 4x8
Standing Calf Raises -4x10
Hammer Curls - 4x10

Meal 1 - Breakfast Shake
Meal 2 - Nuts & Raisins / Yogurt w/ Strawberries / Coffee
Meal 3 - Brown French Baguette - Salmon & Olives / x2 Eggs
Meal 4 - Nuts & Raisins / Banana
Meal 5 - Beef Chilli / Pork Chop / Cabbage
Meal 6 - Cottage Cheese
_________________
"Nudge, nudge, wink, wink. Know what I mean?"

DangerMused · Posted: Sun Jul 13, 2008 5:29 am Post subject:

Friday July 11th, 2008

Chest / Shoulders

Incline DB Bench Press - 1x12, 1x10, 3x8
Seated Shoulder Press - 1x10, 4x8
Arnold Press -4x7
Lateral Raise - 3x10
Upright Rows - 3x10
DB Shrugs - 3x8

Meal 1 - Breakfast Shake
Meal 2 - Jacket Potato w/ Tuna
Meal 3 - Yogurt with banana / Toast & Honey
Meal 4 -P/WO Shake with berries
Meal 5 - Cajun Chicken Breast / Broccli / Carrots
Meal 6 - Cottage Cheese
_________________
"Nudge, nudge, wink, wink. Know what I mean?"