Warm Up
1/2 mile on olyptical machine

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Incline Dumbell Bench Press
12, 8, 7 Continue reading →

Bench press
20, 15, 12 Continue reading →

Banana for breakfast

Kre alkalyn Creatine pills an hour after breakfast Continue reading →

Banana
No xplode

Standing dumbell military press
20, 15, 7, 7

Dumbell delt raises
20, 10, 16

Shoulder flys
8, 8, 8,

Run
3/4 mile

Breakfast bowl of raisin bran
Kre alkalyn 1500 Creatine pills
Banana
Cashews
Lunch- Double burger and fries from 5 guys
Pre workout- watermellon advanced no xplode, creatine pills.

Flat bench press
20, 2, 4, 4, 20

Incline dumbell press
6, 8, 8,

Incline dumbell pec fly
8, 8, 12

Standing cable pec flys
10, 10, 10

Upsidedown hanging crunches
6, 6, 6,

Reverse grip preacher curls
6, 7, 6

Regular grip curls
10, 6, 8

9:00am bowl of raisin bran
10:30am 2 creatine pills of kre-alkalyn 1500
12:45 whit rice, grilled chicken, mixed vegetbles
2:30 banana, cashews, poweraid
4:30 no xplode

Squats
6, 6, 6

Weighted Calf raises
10, 10, 10

Leg extensions
10, 10, 10,

Close grip seated rows
14, 10, 8, 8,

Lat pulldown
8, 6, 6,

8:00am bowl of raisin bran with 2% milk
9:00am two sci fit kre alkalyn 1500 creatine pills
9:30am banana
10:30am 15 minute power nap
11:00am cashews snack
1:00pm white rice, mixed vegitables, teriyaki beef
4:30pm lemonaid flavor no xplode

Dumbell bench press
8, 8, 6, 4

Skull crushers and flat bench pull-overs combo
10, 10, 8,

Incline dumbell bench press
8, 6, 6

Cable curls
12, 10, 10

Reverse grip cable curls
8, 8, 8

Hanging leg raise crunches
5, 4, 3, 6

Food Eaten
8:00am raisin bran
10:00am Creatine pills
11:00am cashews
12:30pm white rice, vegetables, teryaki beef.
3:30pm cashews
4:30 no explode lemonaid flavor, creatine pills.

Dumbell military press
16, 10, 8, 6

Close grip standing shoulder press
6, 6, 6

Shoulder fly
8, 8, 8,

Dumbell oid Raise
8, 8, 8

Calf raises
10, 10, 10

Squats
30, 12, 10