I know what you are probably thinking...."he did arms a couple days ago" and you are correct, I did. I am going to repeat arms today. I want to give them a good shock this week. I have Jason for my 2 hour therapy tomorrow, then I head to San Diego for the 610 Muscle Bash on Saturday. My good friend, Pete Ciccone owns the business and it is close proximity to Vegas for the the day. I will be there signing and taking pics for a few hours. If I have time, my good friend and fellow IFBB Pro Derik Farnsworth will work on me for therapy as well. Like I said in earlier posts, I have been practicing my mandatory poses after I train at night. I forget how much it fatigue me...standing there and holding those poses, but that is why I have to practice...even Mr. Olympia has to practice!!

Cardio: 

changing it up to 30 in the am and 30 in the pm

up at 9am today: 30 on stairs, continuing with hydoxycut hardcore pro series (www.muscletech.com) before cardio session and thoughout the day!!!

Diet:

Lots and Lots of water, 2+ gallons per day, no soda, no crystal light

meal one: 2 cups egg whites, 1/3 avocado, 1 1/2 cups Quaker Oatmeal, 1 splenda, 1 cup black coffee

meal two: 12 oz Eat to Grow tilapia on grille (www.eattogrow.com, ETG) (no preservatives and doesn't shrink when it is cooked!!), 1/2 cup white basmati rice

meal three: 10 oz ETG chicken breast marinated in balsamic vinegar, 8 oz of red potato sliced and cooked on foreman grille

meal four 10 oz ETG ground turkey, mrs. dash tableblend, 8 oz sweet potato baked...mash it all together

meal five: 12 oz ETG tilapia on foreman grille, 1/2 cup white rice

meal six: 12 oz of ETG bison burger on grille, grilled asparagus

.....meal seven: Muscletech's Nitrotech Hardcore Pro series vanilla

Pre workout

Muscletech Nanovapor: will def heat you up!!

Post workout:

Muscletech six star line of glutamine and Nitrotech Hardcore Pro series

Due to the uniqueness of my Signature Series SmartShake Shaker cup, being that it has 3 separate compartments, unlike any other on the market, I am able to store ALL of my pre and post workout supplement conveniently and more much hassle free than in my earlier training years. It can also serve as a water bottle and store my supplements all at once!!! (www.smartshake.com or at www.gnc.com)

Training: ARMS

biceps: 4 sets, 10-12 reps

preacher curls

one arm dumbbell hammer curls

2 arm overhead cable

isolation curls

barbell curls

one arm concentration curl dumbbell

triceps: 4 sets, 10-12 reps

rope pressdown

wide grip pressdowns

close grip bench

bodyweight dips

overhead cambered bar extensions