Friday-
arms/sholders superset-
behind the neck military presses 4 sets
clean and press/upright rows 3 sets
lateral raise machine/straight bar curls 3 sets
close grip bench/ preacher curls 3 sets (after last set of preacher did partial reps to failure)
100 crunches
20 mins. treadmill
2 rounds speed bag one before weights one after 1- 10 mins. , 2- 15 mins.
tiger trainings, iron palm, forearm and elbow conditioning and short power training
diet-
meal 1- protien shake w/ 1/4 c. oatmeal
meal 2- protein bar
meal 3- grilled chix sandwhich, baked beans
meal 4- hamburger, green beans, potato