@jw3man how much protein you add pre meal in the shake?Today. Pre lift Meal 10oz of Greek yogurt, protein powder, and 3/4 cup of oats. Post lift 3 scrambled eggs with mustard, 1 whey shake, and 8oz of 93 lean ground turkey.
4 sets of straight bar curls
[ ] Set 1 85lbs 9 reps
[ ] Set 2 85lbs 7 reps
[ ] Set 3 85lbs 7 reps
[ ] Set 4 85lbs 6 reps
4 sets of preacher curls
[ ] Set 1 120lbs 10 rep
[ ] Set 2 120lbs 10 rep
[ ] Set 3 120lbs 10 rep
[ ] Set 4 120lbs 10 rep
4 sets of single arm cable curls-DID NOT DO
[v] Warm up 20lbs 12 reps
[v] Set 1 35lbs 10 reps
[v] Set 2 35lbs 10 reps
[v] Set 3 35lbs 9 reps
[v] Set 4 35lbs 9 reps
4 sets of reverse dumbell curls
[ ] Set 1 35lb 10 rep
[ ] Set 2 40lb 7 reps
[ ] Set 3 40lb 7 reps
[ ] Set 4 35lb 11 reps
3-4 sets of close grip straight bar curls
[ ] Set 1 85lb 10 rep
[ ] Set 2 95lb 10 rep
[ ] Set 3 100lb 7 rep
[ ] Set 4 95lb 8 rep
Seated dumbell curls
[ ] Set 1 35lbs 7 reps
[ ] Set 2 30lb 8 reps
[ ] Set 3 30lb 8 reps
4 sets of rope pull down cable
[ ] Set 1 70lb 10 reps
[ ] Set 2 75lb 7 reps
[ ] Set 3 70lb 6 reps
[ ] Set 4 60lb 10 reps
[ ] Set 5 60lb 9 rep
4 sets of dumbell tri extensions laying down
[ ] Set 1 40lb 8 reps
[ ] Set 2 40lb 6 reps
[ ] Set 3 35lb 8 reps
[ ] Set 4 35lb 8 reps
4 sets of single arm cable extension, seated overhead
[ ] Set 1 35lb 12 reps
[ ] Set 2 45lb 10 reps
[ ] Set 3 45lb 9 reps
[ ] Set 4 45lb 8 reps
[ ] Set 5 45lb 8 reps
4 sets of reverse tri pull down
[ ] Set 1 20lb 10 rep
[ ] Set 2 25lb 10 rep
[ ] Set 3 25lb 9 rep
[ ] Set 4 25lb 9 rep
stay reps on high volume add more 15-20 reps