Project M : Day 19: Definition Phase : BICEPS

Meal Plan

MEAL 1: 7AM
-10 EGGS (1 WITH YOKE, 9 WITHOUT)
-1 wholemeal bread
-1 SCOOP SHAKE

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

MEAL3: 1PM
-8 OZ CHICKEN BREAST
-6 OZ SWEET POTATO
-1 CUP BROCCOLI
-1.5 TEASPOON OLIVE OIL.

MEAL 4:
-8 OZ CHICKEN BREAST
-1 CUP BROWN RICE
-3 CUPS SPINACH
-1 SCOOPS SHAKE

MEAL 5:
-8 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 : BICEPS

1) REVERSE PULL UP (b/w) = 4X15

2) REVERSE PULLDOWN = 4X12

3) BARBELL WIDE GRIP CURL = 4X12

4) BB CLOSED GRIP CURL = 4X12

5) DB CURL = 4X12

6) DB HAMMER CURL = 4X12

7) BOXING DRILL/ PAD WORK = 15MIN

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OVERVIEW:

still lack of power to push and pull, im still stuck at 15-20 pounds, and DB weight still at 1 plate..demn what a stress.i know i can pull it but i dunno the body just cant react.im on size on and i shud be able to jack it.how in the world im gonna improve the sizeif i can lift heavy??? hrmmmm

even the boxing drill is not good enough for me.ive been thru hell but today session feel
like where the heck all my strenght.i give focus 100% thru out the training but when am back
for new session i can pull the weight.ist becouse im small or im just weak.