10-01-2008 Chest, Shoulders & Triceps

The Workout

5 min warmup
Barbell Bench Press **1 main workset 200lbs for 9 reps**
**1 Hypertrophy set 140 for 12 reps**
**1 set DB Pullovers**
Dips- 2 sets bw+ 10lbs for 12 reps
Semi Incline DB Bench- 2 sets of 65 for 10 reps (same weight as last week but much more solid form...i did exactly what i had planned here....same amount of reps but stricter form......I OWNED THE WEIGHT!)
Barbell Military Press- 1 set of 8 reps
DB Lateral Raises- 1 set of 35lbs for 12 reps
Incline DB Rear Lateral Raises- 1 set of 25lbs for 15 reps
EZ-Barbell SkullCrushers 2 sets of 115lbs for 9 reps
Reverse Grip Pushdowns- 2 sets of 70lbs for 12 reps
**Various Rotator Cuff Exercises and Stretches**


Macros
Pro: 230g
Carbs: 375g
Fat: 60g

Current Supplements
-Creatine -5g
-Xtend (1 scoop PreWO, 2 scoops PWO & 1 scoop btwn meals)
-ALA- 300mg before and after workout
-VasoCharge 2 Scoops Pre-Workout
-Beta-Alanine- 3 grams daily
-Glucosamine- 3 tablets daily
-Fish Oil- 3 tablets daily
-BSN Nitrix- 9 tabs per day
-Calcium, Magnesium & Zinc

Notes
Really killed it this morning...even though i am in the early stages of my program...I am really focusing in on that mind muscle connection and really feeling each fiber rip to pieces!!!

Good things to come in the following weeks!!!!