Time to out-PERFORM the competition with Formutech Nutrition!

**Jmhager** · 02-11-2013, 01:36 PM

Big thanks to Formutech and Alecto42c for hooking me up with a full 30 serving tub of PERFORM, their BCAA supplement!

About PERFORM:

*(According to Formutech) With PERFORM, Athletes get the absolute most out of every minute of training. When intense training sessions deplete your natural energy stores, your body WILL turn to its own muscle for fuel! Branched-chain amino acids (BCAAs) are metabolized from your muscle tissue, degrading hard earned mass and weakening your training performance. The ONLY way to prevent this is through BCAA supplementation.*

*PERFORM by Formutech Nutrition is specifically engineered to:
-Reduce Muscle breakdown during training and recovery!*
-Delay Muscle fatigue!*
-Help reduce delayed-onset Muscle soreness!*
-Promote Muscle growth!*
-Promote faster tissue repair!*
-Support optimum growth hormone levels!*
-Promote energy during intense training sessions!*

About Me
I am a D1 College baseball player and our first game is Friday! I am currently still finishing up my rehab from a torn meniscus so I am not quite cleared to play yet however my lifting has been intense and hardcore (only thing missing is squats).

Training

I follow a modified version of Arnold's philosophy from the Encyclopedia of Modern Bodybuilding. Basically...
-Abs Every day
-Muscle Splits
-20-25 sets for big muscle groups & 10-15 for smaller groups
-Most exercises will consist of 5 sets each: 15,10,8,6,6 (or 15,12,10,8,8)
-60-90 sec rest between sets (mostly 60)
-Will throw in supersets, drop sets etc.
-Also I am currently Incorporating 2-a-days

My split:
M: Chest/Triceps/Calves
T: Back/Biceps/Forearms
W: Legs
TH: Delts/Traps/Calves
F: Bis/Tris/Forearms
S: Off-cardio/abs (or lagging body part)
S: Off-cardio/abs (or lagging body part)

I will be taking Perform post workout in each of my workouts (on lift days) and sipping on it in my gallon jug on non workout days. Since I do workout consistently more than once a day, I don't expect this 30 serving tub to last me an entire 30 days.

I have already taken my first serving this morning for my Chest workout, and I will be going back to the gym tonight to hit triceps, calves, and abs! I will do my taste test video ASAP and upload it here!

*also just as a note, I will be trying to use my brand new polar heart rate monitor for each workout so I can give specific info!

**Jmhager** · 02-11-2013, 01:49 PM

Workout 1: Chest

Workout Specs:
Length: 59 minutes, 41 seconds
Average Heart Rate: 93 BPM
Cals Burned: 241
Rest between Sets: 60-90 Secs

The Workout
Flat BB Bench: 135x15, 185x10, 185x8, 190x6, 190x6/135x6(drop set)
Incline BB Bench: 135x15, 145x10, 155x10, 165x8, 185x5
Cable Flye: 15, 15, 15, 10, 8/8/8/8(drop set)
Incline Hammer Strength Press: 15, 10, 8/8/8(drop set)
Smith Machine Push-Up Ladder: 3 sets of (10,10,10,10... & 8,8,8,8... & 5,5,5,5)
Chest Dips to Failure: x3 sets

Workout 2: Triceps/Abs/Calves

Workout Specs:
Length: 55 minutes, 43 seconds
Average Heart Rate: 99 BPM
Cals Burned: 284
Rest between Sets: 60 secs for triceps, No rest for Abs, & 30 sec for calves

The Workout
Triceps:
Lying French Press: 15, 10, 8, 6, 6
Cable Triceps Pushdown (rope): 15, 10, 8 (light-ish)
Cable Triceps Pushdown (V-Bar) 15, 10, 8 (heavy)
Deep Bench Dips: 5 sets of 20
Abs:
Hanging Leg Raises: 100 reps in as few sets as possible
Roman Chair Sit-Ups: AMRAP in 4 Minutes
Bent over Oblique Twists: 100 each side
Calves:
Leg Press Calf Presses: 5 sets of 20, 15, 10, 8, 8
Seated Calf Raise: 5 sets of 15, 10, 8, 6, 6
Bodyweight Standing Calf Raises: 1 set to failure

Drank my PERFORM at the gym so no taste test vid just yet! Will try to shoot one for tomorrow!

**yakuzastyle** · 02-11-2013, 02:01 PM

What a pretty tub

**rdcopps** · 02-11-2013, 02:03 PM

sub'd in on this!

**Raigs** · 02-11-2013, 02:20 PM

Innnnnn

**supermaz** · 02-11-2013, 02:29 PM

subbed in man. when you plan on taking Perform BCAAs?

**mormonpickett** · 02-11-2013, 06:09 PM

Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy FORMUTECH Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy

**Raigs** · 02-11-2013, 06:53 PM

What a good placement MP haha

**Jmhager** · 02-11-2013, 07:56 PM

Originally Posted by yakuzastyle

What a pretty tub

Yes sir... Love the look!

Originally Posted by rdcopps

sub'd in on this!

Thanks for subbin in!

Originally Posted by Raigs

Innnnnn

Hola Raigs, long time no see!

Originally Posted by supermaz

subbed in man. when you plan on taking Perform BCAAs?

Planning on doing 1 scoop after each workout session.

Originally Posted by mormonpickett

Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy FORMUTECH Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy

Beautiful... Just beautiful! haha reps comin at you when I recharge!

**supermaz** · 02-11-2013, 09:56 PM

Originally Posted by mormonpickett

Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy FORMUTECH Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy Yeah Buddy

(subliminal message) lolz

**alecto42c** · 02-12-2013, 02:12 PM

great intro, looking forward to this

**Jmhager** · 02-12-2013, 08:08 PM

Workout 1: Back & Biceps

Workout Specs:
Length: 1 hour, 14 minutes, 46 seconds
Average Heart Rate: 98 BPM
Cals Burned: 353
Rest between Sets: 60-90 Secs

The Workout
Back:
Wide Grip Lat Pulldowns: 5 sets of 15,10,8,6,6/8(*drop set of wide grip pullups)
Reverse Grip Close Pulldowns: 5 sets of 15,10,8,6,6/8(*drop set of chins)
1 Arm DB Row: 5 sets of 20,15,10,8,8
Superset:
Straight-Arm Cable Pulldowns (rope): 3x15
DB Bent Arm Pullover: 2x8
Seated Cable Rows: 5x15,10,8,6,6
Biceps:
EZ Bar Preacher curls: 5 sets of 15,10,8,6,6
BB Spider Curls: 3x15
Hammer Curls: 3 sets of 12,10,8/8/10(*triple drop on last set)

Workout 2: Abs & Forearms

Workout Specs:
Length: 35 minutes, 49 seconds
Average Heart Rate: 104 BPM
Cals Burned: 207
Rest between Sets: As little rest as possible for Abs, & 30 sec for forearms

The Workout
5 minute Bike Warm-up
Abs:
Roman Chair Sit-Ups: AMRAP in 4 Minutes
1 Leg Scissors Crunch: 60 reps
Ab Roller: 50 Reps
Plank: 2 minutes
Forearms:
Superset:
BB Front Wrist Curls: 5 sets of 15,10,10,10,10
BB Behind the Back Wrist Curls: 5 sets of 15,10,10,10,10
DB Wrist Twists: 2 sets of 30

Taste Test:

**mormonpickett** · 02-12-2013, 11:06 PM

thanks for the vid man!

**rdcopps** · 02-13-2013, 04:09 AM

Workouts looking good in here! That's a lot of sets you're doing. You've got to be spent by the time your done. Keep it up!

**yakuzastyle** · 02-13-2013, 09:32 AM

Awesome vid!

that shirts is a bit tight on you brah!

**supermaz** · 02-13-2013, 12:46 PM

Originally Posted by yakuzastyle

Awesome vid!

that shirts is a bit tight on you brah!

if he can move in it. its not to tight.

**Jmhager** · 02-13-2013, 08:12 PM

Originally Posted by mormonpickett

thanks for the vid man!

You got it man!!

Originally Posted by rdcopps

Workouts looking good in here! That's a lot of sets you're doing. You've got to be spent by the time your done. Keep it up!

Honestly, I feel like 20-25 sets for my big muscles is my sweet spot. Anything less and I got too much left in the tank!

Originally Posted by yakuzastyle

Awesome vid!

that shirts is a bit tight on you brah!

Hahah take that up with my fiance! It's a large, you just mirin my chesticles

hahah

Originally Posted by supermaz

if he can move in it. its not to tight.

Words to live by!

**Jmhager** · 02-13-2013, 08:27 PM

Workout: Delts & Quads
Well I decided to change things up today. It is usually a full on LEG ATTACK day but I decided to switch it up because my hammies were tight as hell and sore (from my rehab the previous day... **** ton of running, agility, etc). I chose to pair Delts and Quads together because for the most part these are "pressing" movements, whereas traps and hams are more "pulling" (made sense in my head, hah). My quad work is still pretty limited but just wait for my hamstring day

Workout Specs:
Length: 49 minutes, 17 seconds
Average Heart Rate: 93 BPM
Cals Burned: 198
Rest between Sets: 60-90 Secs for Delts, 45 secs for quads

The Workout
Delts:
Warm-Up: 5 minutes of Rowing & 5 minutes of Shoulder Warm-ups with BB and DBs
Shoulder Press (BB Behind the Neck): 45x20(w-up), 95x15, 115x10, 125x8, 135x6, 135x6
DB Shoulder Press: 50x15, 55x10, 60x10, 65x8, 70x6
Superset:
1-Arm Cable Lat Raise: 15,10,8,6,6
1-Arm Cable Front Raise: 15,10,8,6,6
Quads:
Leg Extensions (top 1/4 w/ a squeeze and hold): 50x15, 70x10, 90x10, 110x8, 130x8, 150x6, 170x6
Leg Extensions (full rep-- light weight & slow): 50x20, 70x20, 70x20

PERFORM:
IDK how you guys do this melon flavor but it is by far my favorite tasting BCAA ever!

**alecto42c** · 02-13-2013, 09:43 PM

Originally Posted by Jmhager

Workout: Delts & Quads
Well I decided to change things up today. It is usually a full on LEG ATTACK day but I decided to switch it up because my hammies were tight as hell and sore (from my rehab the previous day... **** ton of running, agility, etc). I chose to pair Delts and Quads together because for the most part these are "pressing" movements, whereas traps and hams are more "pulling" (made sense in my head, hah). My quad work is still pretty limited but just wait for my hamstring day

Workout Specs:
Length: 49 minutes, 17 seconds
Average Heart Rate: 93 BPM
Cals Burned: 198
Rest between Sets: 60-90 Secs for Delts, 45 secs for quads

The Workout
Delts:
Warm-Up: 5 minutes of Rowing & 5 minutes of Shoulder Warm-ups with BB and DBs
Shoulder Press (BB Behind the Neck): 45x20(w-up), 95x15, 115x10, 125x8, 135x6, 135x6
DB Shoulder Press: 50x15, 55x10, 60x10, 65x8, 70x6
Superset:
1-Arm Cable Lat Raise: 15,10,8,6,6
1-Arm Cable Front Raise: 15,10,8,6,6
Quads:
Leg Extensions (top 1/4 w/ a squeeze and hold): 50x15, 70x10, 90x10, 110x8, 130x8, 150x6, 170x6
Leg Extensions (full rep-- light weight & slow): 50x20, 70x20, 70x20

PERFORM:
IDK how you guys do this melon flavor but it is by far my favorite tasting BCAA ever!

haha.. so i'm not the only1, i thought the taste was AMAZING...

glad your liking it

**Raigs** · 02-14-2013, 06:02 AM

Originally Posted by alecto42c

haha.. so i'm not the only1, i thought the taste was AMAZING...

glad your liking it

Nothing compares

**yakuzastyle** · 02-14-2013, 09:22 AM

Originally Posted by Jmhager

PERFORM:
IDK how you guys do this melon flavor but it is by far my favorite tasting BCAA ever!

**mormonpickett** · 02-14-2013, 09:23 AM

Originally Posted by yakuzastyle

my thinking exactly.

I could drink this stuff all day.

Oh wait, I do.

**supermaz** · 02-14-2013, 01:50 PM

Originally Posted by mormonpickett

my thinking exactly.

I could drink this stuff all day.

Oh wait, I do.

haha yep /this

**Jmhager** · 02-14-2013, 06:49 PM

Workout 1: Hamstrings & Glutes

Workout Specs:
Length: 1 hour, 4 minutes, 13 seconds
Average Heart Rate: 93 BPM
Cals Burned: 265
Rest between Sets: 90-120 Secs for RDLs, 60 secs for rest of Hamstrings, 30-45 secs for glute exercises

The Workout
Barbell RDLs: 45x20, 45x10 (w-ups), 135x15, 185x10, 225x8, 225x8, 275x6/135x6/45x6 (drop set)
Seated Hamstring Curl Machine: 70x15, 110x10, 150x8, 190x6, 190x5+3(negatives)
Single Leg HS Curls: 30x15, 50x10, 70x8, 75x6, 75x6/50x6/30x6 (drop set)
Superset:
Physio-Ball Leg Curls: 3x10
Glute Ham Raises: 3 sets of 6
Superset:
Cable Glute Pullthroughs: 3x10
Physio-Ball Glute Bridges: 3x10

Workout 2: Traps & Light Upper Body

Workout Specs: forgot my heart rate watch

The Workout
Upper:
Superset:
Barbell Flat Bench: 155x5, 185x5, 205x5, 205x5
Kneeling Palloff Press 3 sets of 10 each side
DB 1 Arm Row: 6 sets of 5 with 50-lb dbs
Traps:
DB Shrugs: 85x10, 80x10, 75x10, 75x10, 75x10, 50x10, 50x10, 50x10, 50x10, 50x10, 50x10 (20-30 sec rest)
Superset:
BB Front Shrugs: 135x10, 135x10
BB Behind the Back Shrugs: 135x10, 135x10

**ganutrition** · 02-15-2013, 05:34 AM

PERFORM:
IDK how you guys do this melon flavor but it is by far my favorite tasting BCAA ever!

Let's just say that if you like the Melon flavor wait until you get a taste of the new one!!! COMING SOON!

**Jmhager** · 02-15-2013, 09:19 AM

Originally Posted by ganutrition

PERFORM:
IDK how you guys do this melon flavor but it is by far my favorite tasting BCAA ever!

Let's just say that if you like the Melon flavor wait until you get a taste of the new one!!! COMING SOON!

**Raigs** · 02-15-2013, 09:40 AM

Originally Posted by ganutrition

PERFORM:
IDK how you guys do this melon flavor but it is by far my favorite tasting BCAA ever!

Let's just say that if you like the Melon flavor wait until you get a taste of the new one!!! COMING SOON!

I better be seeing some samples soon!

please boss man

**mormonpickett** · 02-15-2013, 10:56 AM

Originally Posted by Jmhager

I lol'd hard

**Jmhager** · 02-16-2013, 04:42 PM

Just a quick workout last night since I had a really busy day!

Workout 1: Core Circuit

Workout Specs:
No Monitor
Rest between Sets: Circuit Style

The Workout
Elliptical: 10 Minute
Superset:
Roman Chair Situps: 10 sets of 10
Hanging Leg Raises: 10 sets of 10
Superset:
Weighted Cable Crunches: 3 sets of 15
Twists: 3 sets of 50 each side
Superset:
Pushups: 3 sets of 15
Back Extension 3 sets of 20
Elliptical: 10 Minutes

**Jmhager** · 02-16-2013, 05:01 PM

Workout 1:

Workout Specs:
Length: 46 minutes, 8 seconds
Average Heart Rate: 112 BPM
Cals Burned: 329
Rest between Sets: 15-30 seconds, very fast pace

The Workout
Rowing: 5 minutes
Superset:
Ez Bar Nosebreakers: 45x20, 45x20, 65x15, 85x12, 95x10, 105x8, 105x8
Straight BB Curls: 45x20, 45x20, 65x15, 85x12, 95x10, 105x8, 105x8
Superset:
Cable Rope Pushdows: 5 sets of 15,12,10,8,8
Lying Cable Curl (straight bar): 5 sets of 15,12,10,8,8
Superset:
Cable V-bar Pushdowns: 10,10,10,8,6
Cable Rope Hammer Curls: 10,10,10,8,6
Weighted Bench Dips 50x15/BWx15 (drop set), 50x10/BWx10 (drop set)
Db Curl Drop-set Burnout: 30x10/20x10/15x10/10x15

Workout 2: Abs, Calves, & Forearms

Workout Specs:
Length: 40 minutes, 21 seconds
Average Heart Rate: 88 BPM
Cals Burned: 136
Rest between Sets: 15-30 secs

The Workout
Ab Circuit (x3)
1. Floor Situps: 20
2. Arnold Crunch: 20
3. Heels to the Heaven: 20
4. Side Crunches: 20
5. Lying Windshield Wipers: 10 each side
6. Lying Leg Lifts: 20
7. Hanging Bicycle: 20
Calves:
Calf Presses: 200x15, 200x15, 200x10, 200x10, 200x10
Bodyweight Calf Raises: 50 reps
Seated Calf Raises: 45x30, 90x25, 135x20
Bodyweight Calf Raises: 50 Reps
Forearms:
Superset
Standing BB Wrist Curls (in front): 45x10, 115x10, 105x10, 85x10, 65x10, 45x10
Standing BB Wrist Curls (behind the back): 45x10, 115x10, 105x10, 85x10, 65x10, 45x10
Seated BB Finger Curls: 45x10 (x5 sets)
Giant Set:
Db Wrist Rotations: 30 each way (x2 sets)
DB Side Wrist Curls: 30x10 (x2 sets)
Pinch Grip Plate Hold: 25x30seconds/10x1min (drop set)[x2 sets]

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