Project M : Day 24 : UPPERBODY WORKOUT

Meal Plan:

MEAL 1: 7AM
-10 EGGS (2 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:

1) WARM UP ON THREADMILLS = 5MIN

2) suPERSETS 1
- LAT RAISE ISO = 1X12
- LAT RAISE = 1X12
- FRONT RAISE ISO = 1X12
- FRONT RAISE = 1X12
- DB SHOULDER PRESS ISO = 1X12
- DB SHOULDER PRESS = 1X12

3) SUPERSETS 2
- DB CURL ISO = 3X12
- DB CURL = 3X12

4) SUPERSETS 3
- BARBELL CURL = 1X50
- BARBELL BENT OVER = 1X25

5) SUPERSETS 4
- BARBELL CLOSED GRIP = 1X50
- BARBELL SHOULDER PRESS = 1X50

6) PUSH UP = 1X50

7) DB BENT OVER ROW = 1X25

8) SUPERSETS 5
- CLOSED GRIP PUSH UP = 1X50
- DB BENT OVER ROW = 1X25

9) SUPERSETS 6
- LAT RAISE DB = 1X25
- FRONT RAISE DB = 1X25

10) WEIGHTED ABS CRUNCH = 3X25,15,10

11) ABS CRUNCH 3X15,15,50

iNTERVALS WITH PLANKS = 3X30SEC

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OVERVIEW

damn satisfied and speechless.......yah speechless this is the most supersets routine ive done so far

Project M : Day 23 : Xplosive Drills

Meal Plan:

MEAL 1: 7AM
-10 EGGS (2 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:

1) XPLOSICE DRILLS = 15MINS

2) BOXING & CALASTHETIC = 30MIN

3) TIRE FLIP = 2 ROUNDS

4) NINJITSU SHORT DISTANCE SPRINT = 10X

5) UPRIGHT ROW = 20X3

6) LUNGES WITH BARBELL = 3 ROUNDS

7) ABS CRUNCH WITH PLATE = 3X25,15,15

8) PLANKS 5X = 5-10SEC

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OVERVIEW:

i love the explosive drills , its absolute great warmup since combination of stationary sprint
+ mountain climbing and pushups.the boxing still need to polish, i still wonder from where my
punch power shud come,its my arm, shoulder or back.hrmmmm

recently i start to love lunges and today its lunges with the barbell.and the crunches with plate is
awesome workout,i really feels my abs today but still lots of fats covering it up.