Quote Originally Posted by guns01 View Post
today

back/bis

hand bike warmup
hs iso pulldown variation 25x8 50x8 75x8/4
sm bent rows 145x10 185x10 225x10 275x10 315x10
pro grip low rows 50x10 60x10 70x10 80x10
db shrugs 3sec contraction 60x10 70x10 80x10
low back machine 180x10 195x10 210x10
db preachers 25x10/3
incline db curls 25x10/3

done for the day. pretty good day in today and moved some pretty good weight. a little bit of tight bicep issue going on but nothing serious but notable. i did run into one of the older bodybuilders in my gym that i havent seen in a few months. he walks over and asked me how much i weighed and was blown away by how much i had grown since last time i saw him. another reason it sucks to have to pull back haha. just another mental note of you cant gain forever and stay healthy and functioning properly for long periods of time. all in all a great day in the books


meal 1
5 whole eggs w/light cheese
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
For the lighter weight work up sets, do you move the weight slower and contract harder? (Make the weight heavier than it is) or is it just to warm the muscle for the heavier working sets?


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