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Day 15 heavy compound day
Deads 4 sets of 8 @ 225,250 ,275,315
Squats 4 sets of &@ 200,220,230,240
Good mornings 4 sets of 8@ 170,180,190,200
Hack squats 3 sets of 8@ 220,250,275
Meal one 100 g carb and whey shake
Two same
Three 16 oz flounder rice
Four 16 oz ground chicken rice
Five 12 oz flank steak sweet tatter
Six 16 oz ground chicken rice and carrots
Seven 100 g whey-casin-40 g carb shake
Nice weight on those good mornings..... That's always been a very awkward movement for me. Last time I tried them I think I maybe used 90 lbs and it felt really weird on my low back
Nice weight on those good mornings..... That's always been a very awkward movement for me. Last time I tried them I think I maybe used 90 lbs and it felt really weird on my low back
It's some pain but not as bad as squats my messed up spine won't let me squat much but my legs grow like weeds for some reason even at light weight
Day 16 arms
Standing curls four sets of 10 @ 30,35,40,45
Rope pull downs four sets of12 @ 100,110,120,130
Preachers four sets of10 @ 100,110,120,130
Kickbacks DB four sets of 14 @25,30,35,40
Hammers four sets of 10 @ 25,30,35,40
Tri ext DB four sets of12 @60,65,70,80
Meal one 100g/100g carb whey
Same as one
Meal 3 16 oz steak two sweet tatters
Meal 4 14 oz flouder rice
Meal5
16 ground chicken two bagels
Meal six four loin chops rice
Meal seven 100 gcasin/whey
day 17 chest started early 1am workout its almost nap time
inclines 4 sets of 12 @ 225/235/245/255
decline 4 sets of 12 @ 245/255/265/275
flats 4 sets of 10 @ 250/260/265/270
pull overs hm 5 sets of 12 @ 110/120/130/140/150
meal one pre gym 100g carb100g whey 1 pwo
two post gym 100g carb100g whey creatine/betaalanine
three 16 oz grounb beef red tatters
four 14 oz flounder rice
five 85 g shake 60 g carb
six beef-sausage feta cheese whole whaet omega added pasta with salad
seven 100 g casin whey shake with 60 g carbs
weigh in at 257 today abs are still showing
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