2/9/12 

4am 1pack IGF-1 

5am Cardio 1hr 30mins 30min bike 100rpms 1hr treadmill light walk 3.5 

6:30am 1 Pack Tren N.D.S 

Ate every 3 hrs 

• 8pm Workout (30min before 1 Pack E.P.O.C) 
  
•        Seated Rear Delt
• 4 sets of 12
• Seated Lat Raise
• (4 sets of 20)
• W Press
• Palms should face you and press up
• and up making a ‘W’
• 3 sets of 8 and 1 set of 20
• Standing HammerCurl
• You may alternate arms
• instead of doing both at once
• 4 sets of 8
• OH DB Extension
• 4 sets of 8
• Preacher EZ Curl
• 4 sets of 8
• Close Grip Smith
• Press
• 4 sets of 8
• Seated DB Curl
• 4 sets of 8
• Pressdown
• 4 sets of 12
• Finally 4 Tread sled runs for 10sec