SUPPLEMENTS

GNC Pro Performance

100% Whey

GNC

Mega Men

GNC Natural Brand

Flax Seed Oil

GNC Pro Performance Elite Series

K-Pro (Creatine Capsule Suplement)

iSS

Lipovar 8

STATS

Height: 5'7"

Weight: 201 lbs

Jeff Pak's"

Biceps: 15.75"

Quads: 23"

Calves: 16.5"

Ray's:

Biceps: 14.5"

Quads: 19"

Calves: He forgot

HAHAHAHAHAHA I'M BIGGER THAN RAY LUU. HAHAHAHAHA THE TUDENT HAS EXCEEDED THE MASTER HAHAHAHAHA

MAXES

Leg Press: 290 lbs

ROUTINE

goal -- size + strength

Traps

Dumbbell Shrug :: 3 x 20 x 90lbs

Upright Barbell Row :: 3 x 10 x 60lbs

Shoulders

Front Dumbbell Raise :: 3 x 8 x 15lbs +

Side Lateral Raise :: 3 x 8 x 15lbs

Machine Shoulder (Military) Press :: 3 x 8 x 60lbs

Chest

Dumbbell Press :: 3 x 6 x 100lbs

Incline Dumbbell Press :: 3 x 6 x 70lbs

Machine Bench Press :: 3 x 6 x 170lbs

Triceps

Triceps Pushdown - Rope Attachment :: 3 x 6 x 40lbs

Bent Over Cable Triceps Extension :: 3 x 6 x 40lbs

Lying Triceps Press (Skullcrushers) :: 3 x 4 x 50lbs

Biceps

EZ-Bar Curl :: 3 x 6 x 65lbs +

Dumbbell Alternate Bicep Curl :: 3 x 6 x 15lbs

Concentration Curls :: 3 x 6 x 15lbs

Standing Bicep Cable Curl :: 3 x 6 x 50lbs

Forearms

Seated One-Arm Dumbbell Palms-Up Wrist Curl :: 4 x 8 x 25lbs

Seated One-Arm Dumbbell Palms-Down Wrist Curl :: 4 x 8 x 15lbs

Abs

Air Bike :: 4 x 20

Crunches :: 4 x 50

Bridge :: 3 x 30sec

Back

Seated Cable Rows :: 3 x 8 x 90lbs

Wide-Grip Lat Pulldown :: 3 x 8 x 80lbs

Quads

Dumbbell Lunges

Dumbbell Squat

Leg Extensions

Hamstrings

Dumbbell Lunges

Seated Leg Curl

Calfs

Standing Dumbbell Calf Raise

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