Applied Nutrition Alpha-Genesis Week 1 overview

20/12/2012 19:13

16th december workout

Chest & Shoulder pump, Arms priority

Bench press 10/70kg 10/70kg 10/70kg 10/70kg 10/70kg
S/S Cross body Hammer Curls 10/16kg 10/16kg 10/16kg 10/16kg 8/16kg
Upright Row 15/40kg 15/40kg 15/40kg 15/40kg
Incline Dumbbell Curl 10/16kg 10/16kg 10/16kg 10/16kg
S/S Skull Crushers 10/50kg 10/50kg 10/50kg 10/50kg
Close Grip Barbell Curl 10/35kg 10/35kg 10/35kg 7/35kg
Rope Pushdowns 10/20kg 10/20kg 10/30kg 10/30kg
Arnold Press 15/20kg 15/20kg 15/20kg

 

 

17th december
DEADLIFT 3X20 - 100KG, 2X10 - 170KG 1x210KG
LAT PULL DOWNS 3X10 - 60KG, 2X7 - 80KG
MACHINE ROWS 5X10- 70KG
TRICEP PUSHDOWNS 2X10 - 30KG, 1X10 - 40KG 1x10 - 50KG
STRAIGHT ARM PUSHDOWNS 2X10 - 20KG, 2X10 - 30KG
TRICEP EXTENSIONS, 3X12 - 32KG``

 

 

18th dec
Bench press 10/70kg 10/70kg 10/70kg 10/70kg 10/70kg
S/S Cross body Hammer Curls 10/16kg 10/16kg 7/32kg 7/32kg 6/32kg
Upright Row 15/42kg 15/42kg 15/42kg 15/42kg
Incline Dumbbell Curl 10/16kg 10/16kg 10/16kg 10/16kg
S/S Skull Crushers 10/50kg 10/50kg 10/50kg 10/50kg
Close Grip Barbell Curl 8/42kg 8/42kg 8/42kg 6/42kg
Rope Pushdowns 10/20kg 10/20kg 10/30kg 6/40kg
Arnold Press 15/20kg 15/20kg 15/20kg

 

 

Squats 20/50kg 20/50kg 20/50kg 20/150kg
Front squats 15/70kg 15/70kg 13/70kg 10/70kg
Stiff Legged Deadlifts 10/90kg 10/90kg 10/90kg
Extensions 10/30kg 10/30kg 10/50kg 7/50kg
Calf Raises 21/100kg S/S bodyweight 21reps - 3 sets

 

Started getting the lurgy type symptoms
1.sharp dry throat
2.cough
3.headache
4.blocked nose

LOVELY

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