October 29th, Thursday - Arms - Volume

Oct 29th (Thursday) - Follow Jason C Powell
Diet
430am
2 cups coffee w/stevia
2 servings ON 100% Gold Standard Whey
2 Lundberg Rice Cakes
½ serv Peanut Butter
5g BCAA and 5g Glutamine
1 serving EFA's and Fish Oils (Nordic Natural and Labrada EFAs)
EmergenC packet

630am
8 oz Chicken Breast with salsa
2 Lundberg Rice Cakes
Green beans
CGT-10

8am – Arms volume workout

10am **I like the 2:1:1 taste with this…**
2 servings Hydrowhey
2/3 serving ON’s 2:1:1
5g glutamine and 5g BCAA
2 Lundberg Rice Cakes
4 oz Sweet potatoes

12am
8 oz Chicken Breast with Salsa
1 Cup green beans
2 Lundberg Rice cake

230pm
8 oz Chicken breast with salsa
2 Lundberg Rice Cakes

500pm
2 scoops 100% Gold Standard Whey
1 Lundberg rice cake

730pm
8 oz Chicken breast with salsa
1 Lundberg Rice Cake

9pm
2 Scoops ON 100% Gold Standard Whey
1 Lundberg Rice Cake
½ serv peanut butter
ON Amino Gel Caps
5g Glutamine and 5 g BCAA
Fish Oils and EFAs (Nordic Natural and Labrada EFAs)
And…no sugar added blue bell ice cream (vanilla with added cinnamon) (YUP…again!!)

Training
Cardio - 30 min Treadmill, 3.7 mph and a 3% incline


Weights – Arms - Volume

Supinating DB curls
35’s for 20 reps
50’s for 20 reps
60’s for 20 reps x 2 sets
SUPERSET
Cable Triceps Extensions (pull down bar)
60 for 20 reps
80 for 20 reps
100 for 20 reps
111 for 20 reps
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HAMMER Machine Curls
135 for 20 reps
180 for 20 reps x 2 sets
SUPERSET
Triceps style dips
Bodyweight for 20 reps x 4 sets **MUCH harder than you think!!!!!**
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Wide cable curls
12 plt for 20 reps
13 plt for 20 reps x 3 sets
SUPERSET
Rope extentions
15 plt (stack) for 30 reps x 4 sets