Arvada, Colorado USA
Nick Andrade’s Body Transformation Log – Day 37 Weight Lifting Workout
Objective: To Burn Fat Gain Muscle Mass And Transform My Body In 12 Weeks

Today’s journal entry is going to be short and sweet.  I’m just going to quickly go over my biceps and triceps weight lifting workout for today and list what I ate. Tomorrow I’ll make my post a bit meatier and go over my bodybuilding nutrition strategy in-depth and teach you how I came to my target calorie value and how I’ve made adjustments to my diet up to this point.

Thursday’s Weight Lifting Workout – Biceps & Triceps

Biceps Warm-Up:
Alternating Dumbbell Curl: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Alternating Dumbbell Curl 3 sets x 5 reps
EZ Bar Curl: 3 sets x 5 reps

Triceps Warm-Up:
Skull Crushers: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Skull Crushers: 3 sets x 5 reps
French Press: 3 sets x 5 reps

I was able to get through 3 sets of 5 reps with 55 lbs dumbbells for alternating dumbbell curls and 3 sets of 5 reps of ez bar curls with 115 lbs.  For my triceps I was able to perform 3 sets of 5 reps of skull crushers with 145 lbs and 3 sets of 5 reps of french press with 115 lbs.

Here’s what I ate today…

• 1 cup of cottage cheese
• 1 cup of cottage cheese
• 3 cups of green tea
• 2 cups of cooked ground beef
• 3 cups of beef brisket
• 2 cups of spinach (in a salad)
• 1 tbs of ranch dressing
• 3 cups of beef brisket
• 1/2 cup of walnuts
• 1/2 cup of cheese
• 3 eggs fried in olive oil

That’s all for today.  If you want a weight lifting workout that will force you arms to grow, then this is a good one. It targets the strength training repetition ranges and allows you to hit your arms hard with heavy weights – enjoy!

Your Friend And Trainer,

Nick