JustLift's Return to the US- Training Log

**justlift32** · 01-02-2008, 09:36 PM

Diet for 1/2/08

Meal 1:
2 whole eggs
6 egg whites
1 cup oats
2 slices whole wheat toast
10 oz apple juice

Meal 2: Preworkout
1.5 cups quaker oats
1 scoop ON 100% Whey Protein

Meal 3: Postworkout
1 cup white rice
10 oz apple juice
2 scoops ON 100% Whey

Meal 4:
Stuffed Chicken Breast (approx 6 oz)
Roasted Potatoes
Iceburg lettuce w/ olive oil (1.5 tbsp)

Meal 5:
Albacore Tuna
2 slices whole wheat
1 cup brown rice
1 tbsp real mayo

Meal 6:
ON Casein Protein
2 Tbsp Natural PB

MACROS:
3, 847 cals/ 90g fat/476g carbs/ 254g protein

ate a TON today haha

**kenney** · 01-03-2008, 04:25 AM

Quote:

Originally Posted by Kirk

never heard of them? what are they?

you hold the dumbells at your waist, then sort of drag them up to your arm pit.

**kenney** · 01-03-2008, 04:27 AM

Quote:

Originally Posted by justlift32

for traps? no. spider curls primarily work the biceps. well thats what i have always known

ye thats what i thought. i did them once or twice but they didnt really do much for me. just thought i might have been doing them wrong so i asked if any of you guys do them lol

**justlift32** · 01-03-2008, 10:04 AM

it almost sounds like your describing dumbbell upright rows.
spider curls are different.
heres a link to show you what they are.
Biceps Exercises - EZ Bar Spider Curls

**chrispghmuscle** · 01-03-2008, 11:07 AM

Yeah those work your bi's nicely... hard to perform at first but once you get the form down...

**kenney** · 01-03-2008, 11:12 AM

Quote:

Originally Posted by justlift32

it almost sounds like your describing dumbbell upright rows.
spider curls are different.
heres a link to show you what they are.
Biceps Exercises - EZ Bar Spider Curls

thanks for clearing that up bro

**justlift32** · 01-07-2008, 08:03 PM

Log 1/7/2008

Shoulders, Traps

Behind Neck Barbell press 3x10-8-6
Upright Rows 4x10-10-8-6
Behind Back Standing Cable Lateral Raises 4x10-10-8
Bent Over Flyes 3x10
Barbell Shrug 3x10-10-6 superset w/ BB Front Raise
Behind Back Smith Shrug 3x10
DB Shrug 3x10

Reflections: really worked traps today. felt great.

KM · 01-07-2008, 09:49 PM

Shoulder split looks good bro. Add some Arnold's if you need an extra exercise. Really like them.

Will be checking this log Justlift. Keep at it

**justlift32** · 01-07-2008, 09:56 PM

thanks bro. i do arnolds often, when i sub upright rows out. i usually alternate between them. be changing it up every 6 weeks.

KM · 01-07-2008, 09:59 PM

Sounds good. I think I might try some Rocky presses. Maybe you could too if you'd like. Never did them before.