Project M : Day 16: Muscle Building Phase 2 : Pull Workout

Meal Plan

MEAL 1: 7AM
-7 EGGS (1 WITH YOKE, 6 WITHOUT)
-1 wholemeal bread
-2 SCOOP SHAKE

MEAL2: 10AM
-1 TBSP NATURAL PEANUT BUTTER
-2 SLICES 100% WHOLE WHEAT BREAD
-8 TO 10 STRAWBERRIES

MEAL3: 1PM
-5 OZ CHICKEN BREAST
-6 OZ SWEET POTATO
-1 CUP BROCCOLI
-1.5 TEASPOON OLIVE OIL.

MEAL 4:
-5 OZ CHICKEN BREAST
-1 CUP BROWN RICE
-3 CUPS SPINACH
-2 SCOOPS SHAKE

MEAL 5:
-5 OZ TILAPIA OR WHITE FISH
-1/3 CUP BROWN RICE
-1 CUP STEAMED MIXED VEGETABLES

INTRA-WORKOUT
- SIZE ON

MEAL 6: POST WORKOUT
- 2 SCOOP SHAKE
- 1 SLICE WHOLE WHEAT BREAD W/ 1 TEASPOON PEANUT BUTTER

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Menu :

*PULL WORK OUT.*

1) -WARMUPS: LIKE THE REGULARS.
-JUMPING JACKS 3 X 25,15,
-10-HIGH JUMPS 3 X 25,15,10
-BLURPEE 3 X 25,15,10
-SQUAT JUMPS 3 X 25,15,10

2) -UP RIGHT ROW SMITH'S MACHINE: 4X12

3) -BENT OVER ROW: 4X12

4) -LAT PULLDOWN:4X12

5) -DB PEC FLY FLAT BENCH: 4X12

6) -DB CURL: 4X12

7) -HAMMER CURL: 4X12

8) -BARBEL REVERSE CURL:4X12

9) -DB OVERHEAD KICKBACKS: 4X10,8,8,6

10) -DB SHRUGS:6X12,12,10,8,810


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Overview:

Pull is more to make definition and to get cut.it looks pretty simple workout,
but if you in correctly everything between the interval and rest time, i guarantee you will
sweat like hell.

i noticed the different strenght between my arms when i did the isolation routine.and my
left grip not as tight as my right even my left arm now stronger than my right arms.hahaha
quite confusing aite.

QUiting is not my words anymore and even an option.ive been this far enough to stop,now
my mind can focus on whatever the routine is.and ill drive , give 200% for every workout.

my next goal, be able to do shrugs with 3 plates side by side!!!