October 23rd, Friday - Arms (MIXED day)

Oct 23rd (Friday) - Follow Jason C Powell
Diet
330
2 cups coffee w/stevia
2 servings ON 100% Gold Standard Whey
2 Lundberg Rice Cake (1 TBS peanut butter)
Apple
5g BCAA and 5g Glutamine
1 serving EFA's and Fish Oils (Nordic Natural and Labrada EFAs)
EmergenC packet

6am
8 oz turkey breast
2 Lundberg rice cakes
4 oz sweet potatoes
1 Digestive Enzyme
ON CGT – This is really tasty!!

7am workout and cardio (see in "Training")

9am
5g Glutamine and 5g BCAA
8 oz Chicken Breast
1 Lundberg Rice Cakes
8 oz Sweet Potatoes
1 cup Green Beans

11am
2 scoops ON Platinum Hydro Whey
2 Lundberg Rice Cakes

115pm
8 oz Turkey Breast
Salsa
2 Lundberg Rice Cake
1 cup Green Beans

330pm
8 oz Turkey Breast w/salsa
2 Lundberg Rice Cake
1 cup Green Beans

6pm
2 Scoops ON 100% Gold Standard Whey
2 Lundberg Rice Cake
ON Amino Gel Caps
Fish Oils and EFAs (Nordic Natural and Labrada EFAs)

9:30pm
2 scoops vanilla HydroWhey
1 serv almonds
1 ser Kashi cereal
8 ox Skim lactose free milk

Training
Cardio - 30 min Treadmill, 3.8mph and a 3% incline

Weights – Arms (Mixed day)

DB Standing alt Curls
40’s for 15 reps
50’s for 15 reps
60’s for 15 reps
70’s for 15 reps
80’s for 12 reps
100’s for 12 reps
110’s for 10 reps

***SUPERSET WITH***

Lying DB Triceps Extensions
40’s for 15 reps
50’s for 15 reps
60’s for 15 reps
70’s for 15 reps
80’s for 12 reps x 3 sets
--------------------------------------------------------------------------
HAMMER Curls
90 for 25 reps
135 for 20 reps
170 for 12 reps x 3 sets

***SUPERSET WITH***

Close Grip Cable Tri Extensions
11 plt for 20 reps
12 plt for 15 reps
13 plt for 12 reps
14 plt for 12 reps
15 plt (stack) for 10 reps

Tags: jason, nutrition, powell, training

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Replies to This Discussion

Permalink Reply by Jason C Powell on October 25, 2009 at 5:01pm

Every once and a while, I do something like this with a workout...it just feels better sometimes. There really isn't a reason...just felt like it!

Permalink Reply by Joshua Emerick on October 27, 2009 at 3:33pm

WOW, 110s alt curls?!?! Your a beast Jason!

Do you do them with rotation? or just come down with palms up? Also, my goal is to build up my peaks, do you have any recommendations?

Keep up the good work, have enjoyed following the routine.

Permalink Reply by Jason C Powell on October 27, 2009 at 8:59pm

LOL, Thanks, Joshua! Did you see the video from the first day of me curling the 120"s on a drop set? ;)

I have to use a hammer grip as the DB's are too long to rotate at that weight...I have the dreaded T-rex arms ;)

As far as building "peaks" I woudl suggest keeping a wide range of varied movements and make sure you actaully 'feel' every movement...or don't do that movement. There is no one way to build those peaks!

Good luck!!

Permalink Reply by Caleb Neetz on February 14, 2010 at 7:50pm