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
-------------------------------------------------------------

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

------------------------------------------------------------

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.

Project M : Day 18: Definition Phase : CHEST

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
-------------------------------------------------------------

Menu : CHEST

1) WARM UP WITH PLYOMETRICS DRILLS
- STATIONARY RUN WITH DROP PUSH UP = 2X10
- cLIMB MOUNTAIN PUSH UP WITH PUSH UP = 2X10

2) FLAT BENCH PRESS = 4X10,12,12,12
- DROP SET TO MAX = 3X8,6,4

3) INCLINE PRES = 4X10,10,10,10

4) CABLE CROSS = 4X12

5) DIPS = 3X10

6) SUICIDES = 10 LAPS

7) BOXING DRILL/PAD WORKS WITH CALASTHETIC DRILLS = 30MIN

8) ABS CRUNCH = 3X30,20,10

--------------------------------------------------------------

OVERVIEW.

the drills is quite intense, few things was new to me like the warm drills and cable cross.can really feel my chest pop up after the workout.even using the size on , i dint do pretty well today especially at the bench press....sigh.still need to working on my mental state and breathing.

the boxing drills is good but im not satisfy with my current state, my punch just like a mosquito bite or even worst than dat.im still try to configure how to maintain the power within such speed.
perhapse i need to add more twist in every punch.instead i still punch using my arms and
not frm my shoulder which limit myself to go reach the range.

really need to wake up again and find da beast in me back....