Monday's Arm Workout and Meals

As an off-day workout and a small break from Turbulence Training, I did an arm workout from Vince Delmonte and Lee Hayward.

(All exercises were done with 30-60 seconds of rest between sets)

Biceps:
Standing DB Curls: 30lb DB's x 12, 35lb DB's x 10, 40lb DB's x 8, 45lb DB's x 6
DB Seat Curls: 25lb DB's x 12, 30lb DB's x 10, 35lb DB's x 8, 40lb DB's x 6
Concentration Curls: 25lb DB's x 12, 30lb DB's x 10, 35lb DB's x 8, 40lb DB's x 6

Here's Vince and Lee explaining the exercises:



Tricep:

Rolling DB Extensions: 20lb DB's x 12, 25lb DB's x 10, 30lb DB's x 8, 35lb DB's x 6
Overhead Tricep Extensions: 20lb DB's x 12, 25lb DB's x 10, 30lb DB's x 8, 35lb DB's x 6
Tricep Kickbacks: 20lb DB's x 12, 25lb DB's x 10, 30lb DB's x 8, 35lb DB's x 6

Here's Vince and Lee explaining the exercises:



For more info on Vince's 6 Pack Quest click => HERE
For more info on Vince's No Nonsense Muscle Building click => HERE

For more info on Lee's Blast Your Bench Program click => HERE


Fasting and Meals:

I fasted from 10pm last night until 2pm (approximately 1 hour after my workout) today. Fasting really isn't a problem for me, especially when I am real busy at work. Even when I'm not busy, I make sure I drink a lot of water and I never feel hungry.

2pm - Chicken and Bell Pepper on a slice of whole wheat toast.
4pm- Protein shake (just milk and whey protein)
5:30 - 2 whole eggs with a slice of cheese
7:30 - Pork Chop with a salad (lettuce, carrots, bell pepper, hard boiled egg and balsamic vinegar)
9pm - TREAT! 2 scoops of low fat ice cream.