R1-SG1-D4

5-7 Rep Range/180 second rest between sets

Squats
245 x 7
265 x 7
275 x 5

Incline DB Press
75 x 7
80 x 5
80 x 4

Weighted Chins
35 x 6
35 x 6
35 x 5

Rear Delt Cable Pulls
30 x 12
30 x 12

Scott Calf Raises
120 x 12
150 (full stack) x 12 keep upper body lower than hips to get full hammy stretch. Excruciating.

Bicep EZ curls
75 x 8 good weight. Really strict

Cable Tricep Kick Backs
30 x 8 per arm slow and controlled

http://www.fatsecret.com/export/5816664/D9DF1/15079/day/food/FoodDiary_110415_foods.pdf

Sent on the Sprint® Now Network from my BlackBerry®