23 May 14: Wk7 Arms

Weight: 79.6kg/175lbs/12st 7

1200 Platinum

Triceps 12-16 sets / Biceps 9-12 sets

A1 V-bar pushdown 8x15,15,15,15,15

A2 DB pinwheel curl 12.5sx12,10,10,10

B1 Dip machine 75x10,10,10,10/F/F (triple drop) +5 heavy -nves

B2 LF preacher 20x13,12,10+10 pulses

C1a High pulley rope o/h extn 8x11,10

C1b 1-arm rope pushdown 3x10,8/F/F (triple drop)

C2 BB curl 20x10,8,6+3+3=12RP (1s squeeze, 3s descent, CT)

D Pulldown ab vacuum 70x2x10

Meals

1000: 2 slices French bread w/butter & marmalade, 1.5 scoops whey

1330: Bacon sandwich

1700: Toast & butter x2, some lentil crisps

2030: Cured meats & bread, paella w/seafood, chicken & chorizo, creme Catalan, couple glasses wine

2230: 2 scoops whey

170g protein