Getting better everyday! 54 years old!

JohnJuan

Well-known member
DIET TODAY:
- 10 egg whites with 2 cups steamed basmati rice
- 5 protein/oat shakes in water
- each drink also get 2 grams fish oil, 2 grams MCT oil, 1 gram Krill oil, 1 gram taurine, 500mg magnesium (3 times today), 1 vitamin/mineral (3 times today)

BICEPS, TRICEPS, DELTS, TRAPS:

I did all giant sets of random order of the following:

BICEPS:
- dumbbell drag curls both arms same time
- alternating dumbbell curls
- dumbbell hammer curls
- standing band curls together
- alternating seated band curls
- reverse grip band curls

TRICEPS:
- one arm band pushdowns overhand
- one arm band pushdowns reverse grip
- one arm band pushdowns hammer grip
- lying one arm dumbbell extensions
- dumbbell kickbacks
- band kickbacks

DELTS:
- dumbbell lateral raises
- bent dumbbell raises
- band lateral raises
- band up in the front, over to the side, down, up at the side, over to the front, down in the front.

TRAPS:
- dumbbell shrugs
 

JohnJuan

Well-known member
LEG DAY: (it hurt!)

- 4 sets dumbbell lunges
- 4 sets dumbbell squats touching the dumbbells to the ground behind my feet so it’s all quads and it burns.
- 4 sets dumbbell stiff legged deadlifts
- 4 sets regular dumbbell deadlifts
- 4 sets standing dumbbell calf raises, one legged calf raises without weight, and both legs calf raises without weight.
 
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