[Rapid]

Today was Biceps, Triceps, and Forearms.

Bicep Curls
2x12x20
1x10x20
1x8x20
1x30 secx20

Behind The Back Dips
2x12x190
1x10x190
1x8x190
1x45 secx190

One Arm Preacher Curls
2x12x20
1x10x20
1x8x20

One Arm Dumbbell Extension
2x12x15
1x10x15
1x8x15

Incline Dumbbell Curl
2x12x20
1x10x20
1x8x20

Triceps Cable Press Down ( I just mimiced the movement )
2x20x20
1x10x20
1x8x20

Reverse Wrist Curls
1x20x10
1x15x10
1x12x10

Wrist Curls
1x20x10
1x15x10
1x12x10

Pre Work-Out
Protein shake 2 scoops and 1 cup milk ( I waited a while )
Cal:400 Fat:9 : Carbs:18 : Protein: 60

Post work out
Protein shake with 2 scoops, 1/2 cup oats and water
Cal:420 Fat:7 Carbs:33 Protein:57

Meal 3 ( 2 hours later )
Turkey Burger, 2 Slices wheat bread.
Cal: 270 : Fat: 14 Carbs: 20 Protein: 24

Meal 4
4 eggs ( 3 of them egg whites ) 1 tortilla ( needed to make caloric intake)
Cal:470 Fat: 22.5 Carbs: 37 Protein: 30