6/9

Cavs abs cardio

6 sets of standing cavs

abs 3 sets

20mins of cardio

6/10

Wide-Grip Pullups BW x 10 x 8 x 7 Rich focused on us going nice & slow

Straight-Arm Pulldowns 110 x 15, 120 x 13 x 12

Close-Grip Pulldowns 150 x 10, 160 x 8 x 7

Hammer Low Rows 190 x 10, 200 x 12 x 9

Seated Cable Rows 180 x 12, 190 x 10 x 10

Bent-Over DB Laterals 30 x 15, 32.5 x 14 x 10

im excited to see you compete bro.

2 more weeks!

Watch out NYC! My bro is coming for his WNBF card!!!!

6/13/08

Squats 315 x 9 x 8 x 8

SL Deadlifts 275 x 13 x 10 x 10

Standing Leg Curls 50 x 15 x 15 x 12

Walking Lungs 25 up n back down gym 2x
and super set it with squats and 25 DBs




6/15/2008 Cardio cavs abs

06/16/2008

Chest Bis

DB Chest Press 95 x 13 x 11 x 9
Super Set
DB Curls 40 x 13 x 12 x 10

Incline Press 120 x 13 x 11 x 11
Super Set
BB Curls 75 x 13, 85 x 10 x 10

Incline Cable Flys 50 x 15, 55 x 10 10
Super Set
Bench Press 135 x 13 x 9 x 8
Hammer Curls 25 x 13 X 12 x 12


6/17/2008



Wide-Grip Pullups BW x 12, 5lbs added x 8 x 6
Straight-Arm Pulldowns 120 x 15, 130 x 13 x 12
Close-Grip Pulldowns 160 x 10, 170 x 8 x 7
Seated Cable Rows 190 x 12 x 11 x 11
Bent-Over Smith Rows 155 x 13, 155 x 12, 165 x 10
Bent-Over DB Laterals 30 x 15, 35 x 12 x 10

So Rich put me on cardio every day 30 mins and 2 times on saturday. I hope I come in super lean. Im still super strong and not tired at all but it takes alot to get ready for a show but dont let that scare you . I'm trained and ready BRING IT ON NEW YORK.