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amazing updates buddy......
bro nice training you're pushing it hard
love what I'm seeing out of you you are a champion
fantastic results keep it up
APPROVED LOG
Great updates
05-16-2024 Logs
Wake up
1 Amino drink
1 Psyllium Husk Fiber Supplement with Lactobaciilus Acidophillus 4200 mg
10 G Fish oil
N2Guard
HCGenerate
1000 Mg Vitamin C
300 mg Laxogenin
100 mcg 3,5-Diiodo-L-Thyronine (T2) – Suspension
100 mg 4'-Methoxy-5,7-Dihydroxyflavone (Acacetin) - Suspension
Before sleep
50mg Puerarin
50 mg L-Dopa
Breakfast 3 Eggs 4 wheat carb friendly toast hash browns and 3 turkey sausage with Protein Almond milk
Work out with Amino Gatorade
Lunch Yogurt strawberries banana Walnuts with Water
Dinner Spicy Peruvian Chicken with Loaded Rice Pickled Jalapeño & Creamy Salsa Verde With milk
Last Meal with water
**Running**
- Set 1: 20 minutes
229 Kcal
2.01 miles, 6.0 mph
2 laps/reps
**Hip Impingement Stretch**
- Set 1: 60 lbs x 20 reps
- Set 2: 60 lbs x 20 reps
- Set 3: 60 lbs x 20 reps
**Barbell Ab Rollout Kneeling**
- Set 1: 20 reps
- Set 2: 20 reps
- Set 3: 20 reps
- Set 4: 20 reps
- Set 5: 25 reps
- Set 6: 30 reps
**Dumbbell Side Bend**
- Set 1: 50 lbs x 20 reps
- Set 2: 50 lbs x 20 reps
- Set 3: 50 lbs x 20 reps
- Set 4: 50 lbs x 20 reps
- Set 5: 50 lbs x 25 reps
- Set 6: 50 lbs x 30 reps
**Hanging Leg Raise**
- Set 1: 12 reps
- Set 2: 12 reps
- Set 3: 12 reps
- Set 4: 12 reps
- Set 5: 12 reps
- Set 6: 12 reps
**Push-Up**
- Set 1: 30 reps
- Set 2: 30 reps
- Set 3: 30 reps
- Set 4: 30 reps
- Set 5: 40 reps
- Set 6: 70 reps
05-17-2024 Logs
Wake up
1 Amino drink
1 Psyllium Husk Fiber Supplement with Lactobaciilus Acidophillus 4200 mg
10 G Fish oil
N2Guard
HCGenerate
1000 Mg Vitamin C
300 mg Laxogenin
100 mcg 3,5-Diiodo-L-Thyronine (T2) – Suspension
100 mg 4'-Methoxy-5,7-Dihydroxyflavone (Acacetin) - Suspension
Before sleep
50mg Puerarin
50 mg L-Dopa
Breakfast Oatd banana pb fit powder protein powder Almond Milk
Work out with Amino Gatorade
Lunch 3 eggs ham wheat toast with Water
Dinner Brown Sugar Bourbon Pork Chops with Apple Pan Sauce Scallion Mashed Potatoes & Broccoli With milk
Last Meal with water
Running
Set 1 :00:20:00
Kcal: 228
Distance: 2.1 mile
Speed: 6.0 mph
Lap/Rep: 2.0
Leg Raise
Set 1: 20
Set 2: 20
Crunch
Set 1:50
Set 2:50
Rear Pul-Up Wide Grip
Set 1: 25 lbs x 10
Set 2: 25 lbs x 10
Cable Kneeling Crunch
Set 1: 150 lbs x 12
Set 2: 150 lbs x 12
Decline Bench Weighted Twist
Set 1: 50 lbs x 30
Set 2:50 lbs x 30
Crunch
Set 1:50
Set 2:50
Leg Raise
Set 1: 20
Set 2: 20
Pull-Up
Set 1:12
Set 2: 12
Cable Kneeling Crunch
Set 1: 150 lbs x 12
Set 2: 150 lbs x 12
Decline Bench Weighted Twist
Set 1: 50 lbs x 30
Set 2: 50 lbs x 30
Leg Raise
Set 1: 25
Set 2:30
Crunch
Set 1: 70
Set 2: 90
Chin-Up
Set 1: 25 lbs x 14
Set 2: 25 lbs x 22
Cable Kneeling Crunch
Set 1: 150 lbs x 12
Set 150 lbs X 12
Decline Bench Weighted Twist
Set 1: 50 bs x 40
Set 2:50 lbs x 50
Wake up
1 Amino drink
1 Psyllium Husk Fiber Supplement with Lactobaciilus Acidophillus 4200 mg
10 G Fish oil
N2Guard
HCGenerate
1000 Mg Vitamin C
300 mg Laxogenin
100 mcg 3,5-Diiodo-L-Thyronine (T2) – Suspension
100 mg 4'-Methoxy-5,7-Dihydroxyflavone (Acacetin) - Suspension
Before sleep
50mg Puerarin
50 mg L-Dopa
Breakfast 3 Eggs 4 wheat carb friendly toast hash browns and 3 turkey sausage with Protein Almond milk
Work out with Amino Gatorade
Lunch Yogurt strawberries banana Walnuts with Water
Dinner Spicy Peruvian Chicken with Loaded Rice Pickled Jalapeño & Creamy Salsa Verde With milk
Last Meal with water
**Running**
- Set 1: 20 minutes
229 Kcal
2.01 miles, 6.0 mph
2 laps/reps
**Hip Impingement Stretch**
- Set 1: 60 lbs x 20 reps
- Set 2: 60 lbs x 20 reps
- Set 3: 60 lbs x 20 reps
**Barbell Ab Rollout Kneeling**
- Set 1: 20 reps
- Set 2: 20 reps
- Set 3: 20 reps
- Set 4: 20 reps
- Set 5: 25 reps
- Set 6: 30 reps
**Dumbbell Side Bend**
- Set 1: 50 lbs x 20 reps
- Set 2: 50 lbs x 20 reps
- Set 3: 50 lbs x 20 reps
- Set 4: 50 lbs x 20 reps
- Set 5: 50 lbs x 25 reps
- Set 6: 50 lbs x 30 reps
**Hanging Leg Raise**
- Set 1: 12 reps
- Set 2: 12 reps
- Set 3: 12 reps
- Set 4: 12 reps
- Set 5: 12 reps
- Set 6: 12 reps
**Push-Up**
- Set 1: 30 reps
- Set 2: 30 reps
- Set 3: 30 reps
- Set 4: 30 reps
- Set 5: 40 reps
- Set 6: 70 reps
05-17-2024 Logs
Wake up
1 Amino drink
1 Psyllium Husk Fiber Supplement with Lactobaciilus Acidophillus 4200 mg
10 G Fish oil
N2Guard
HCGenerate
1000 Mg Vitamin C
300 mg Laxogenin
100 mcg 3,5-Diiodo-L-Thyronine (T2) – Suspension
100 mg 4'-Methoxy-5,7-Dihydroxyflavone (Acacetin) - Suspension
Before sleep
50mg Puerarin
50 mg L-Dopa
Breakfast Oatd banana pb fit powder protein powder Almond Milk
Work out with Amino Gatorade
Lunch 3 eggs ham wheat toast with Water
Dinner Brown Sugar Bourbon Pork Chops with Apple Pan Sauce Scallion Mashed Potatoes & Broccoli With milk
Last Meal with water
Running
Set 1 :00:20:00
Kcal: 228
Distance: 2.1 mile
Speed: 6.0 mph
Lap/Rep: 2.0
Leg Raise
Set 1: 20
Set 2: 20
Crunch
Set 1:50
Set 2:50
Rear Pul-Up Wide Grip
Set 1: 25 lbs x 10
Set 2: 25 lbs x 10
Cable Kneeling Crunch
Set 1: 150 lbs x 12
Set 2: 150 lbs x 12
Decline Bench Weighted Twist
Set 1: 50 lbs x 30
Set 2:50 lbs x 30
Crunch
Set 1:50
Set 2:50
Leg Raise
Set 1: 20
Set 2: 20
Pull-Up
Set 1:12
Set 2: 12
Cable Kneeling Crunch
Set 1: 150 lbs x 12
Set 2: 150 lbs x 12
Decline Bench Weighted Twist
Set 1: 50 lbs x 30
Set 2: 50 lbs x 30
Leg Raise
Set 1: 25
Set 2:30
Crunch
Set 1: 70
Set 2: 90
Chin-Up
Set 1: 25 lbs x 14
Set 2: 25 lbs x 22
Cable Kneeling Crunch
Set 1: 150 lbs x 12
Set 150 lbs X 12
Decline Bench Weighted Twist
Set 1: 50 bs x 40
Set 2:50 lbs x 50
Attachments
That food is making me hungry.
@Lipster super nice training day i like the crunches but they can go up to 3-4 sets
meals clean makes me SUPER hungry watching it haha
@RoidRage69 same here lol hungry looking at it
05-18-2024 Logs
Wake up
1 Amino drink
1 Psyllium Husk Fiber Supplement with Lactobaciilus Acidophillus 4200 mg
10 G Fish oil
N2Guard
HCGenerate
1000 Mg Vitamin C
300 mg Laxogenin
100 mcg 3,5-Diiodo-L-Thyronine (T2) – Suspension
100 mg 4'-Methoxy-5,7-Dihydroxyflavone (Acacetin) - Suspension
Before sleep
50mg Puerarin
50 mg L-Dopa
Breakfast Egg bake with turkey sausage and peppers and hashbrown and cheese With water
Work out with Amino Gatorade
Lunch Beef Teriyaki and apple and fish with Water
Dinner yogurt blueberries 2 eggs strawberries walnuts With milk
Last Meal Pork Sausage Burgers with Monterey Jack plus Pickled Red Onion Spicy Mayo & Arugula Salad with water
05-19-2024 Logs
Wake up
1 Amino drink
1 Psyllium Husk Fiber Supplement with Lactobaciilus Acidophillus 4200 mg
10 G Fish oil
N2Guard
HCGenerate
1000 Mg Vitamin C
300 mg Laxogenin
100 mcg 3,5-Diiodo-L-Thyronine (T2) – Suspension
100 mg 4'-Methoxy-5,7-Dihydroxyflavone (Acacetin) - Suspension
Before sleep
50mg Puerarin
50 mg L-Dopa
Breakfast Eggs hashbrowns turkey sausage ham With water
Work out with Amino Gatorade
Lunch oat bake banana pb powder With Water
Dinner Beef steak and fish With milk
Last Meal Pork Sausage Burgers with Monterey Jack plus Pickled Red Onion Spicy Mayo & Arugula Salad with water
**Barbell Shoulder Press:**
- Set 1: 45 lbs x 12 repetitions
- Set 2: 105 lbs x 8 repetitions
- Set 3: 155 lbs x 3 repetitions
- Set 4: 190 lbs x 8 repetitions
- Set 5: 190 lbs x 8 repetitions
- Set 6: 190 lbs x 8 repetitions
**Dumbbell One-Arm Row:**
- Set 1: 40 lbs x 8 repetitions
- Set 2: 40 lbs x 8 repetitions
- Set 3: 40 lbs x 8 repetitions
**Barbell Shrug:**
- Set 1: 365 lbs x 10 repetitions
- Set 2: 365 lbs x 9 repetitions
- Set 3: 365 lbs x 10 repetitions
**Barbell Shrug:**
- Set 1: 365 lbs x 12 repetitions
**Barbell Curl:**
- Set 1: 45 lbs x 8 repetitions
- Set 2: 85 lbs x 4 repetitions
**Dumbbell Lateral Raise:**
- Set 1: 30 lbs x 12 repetitions
- Set 2: 30 lbs x 12 repetitions
- Set 3: 30 lbs x 12 repetitions
**Barbell Curl:**
- Set 1: 105 lbs x 8 repetitions
- Set 2: 105 lbs x 8 repetitions
- Set 3: 105 lbs x 8 repetitions
**Barbell Curl:**
- Set 1: 105 lbs x 10 repetitions
**EZ Bar Curl:**
- Set 1: 70 lbs x 10 repetitions
- Set 2: 70 lbs x 10 repetitions
- Set 3: 70 lbs x 10 repetitions
**Cable Bicep Curl:**
- Set 1: 50 lbs x 8 repetitions
- Set 2: 50 lbs x 8 repetitions
- Set 3: 50 lbs x 8 repetitions
**Dumbbell Hammer Curl:**
- Set 1: 25 lbs x 8 repetitions
- Set 2: 25 lbs x 8 repetitions
- Set 3: 25 lbs x 8 repetitions
**Dumbbell Hammer Curl:**
- Set 1: 15 lbs x 8 repetitions
- Set 2: 15 lbs x 8 repetitions
- Set 3: 15 lbs x 8 repetitions
**Dumbbell Hammer Curl:**
- Set 1: 10 lbs x 8 repetitions
- Set 2: 10 lbs x 8 repetitions
- Set 3: 10 lbs x 8 repetitions
**Barbell Reverse Curl:**
- Set 1: 85 lbs x 8 repetitions
- Set 2: 85 lbs x 8 repetitions
- Set 3: 85 lbs x 8 repetitions
**EZ Bar Close Grip Curl:**
- Set 1: 55 lbs x 20 repetitions
**Hip Impingement:**
- Set 1: 50 lbs x 20 repetitions
05-18-2024 Logs
Wake up
1 Amino drink
1 Psyllium Husk Fiber Supplement with Lactobaciilus Acidophillus 4200 mg
10 G Fish oil
N2Guard
HCGenerate
1000 Mg Vitamin C
300 mg Laxogenin
100 mcg 3,5-Diiodo-L-Thyronine (T2) – Suspension
100 mg 4'-Methoxy-5,7-Dihydroxyflavone (Acacetin) - Suspension
Before sleep
50mg Puerarin
50 mg L-Dopa
Breakfast Egg bake with turkey sausage and peppers and hashbrown and cheese With water
Work out with Amino Gatorade
Lunch Beef Teriyaki and apple and fish with Water
Dinner yogurt blueberries 2 eggs strawberries walnuts With milk
Last Meal Pork Sausage Burgers with Monterey Jack plus Pickled Red Onion Spicy Mayo & Arugula Salad with water
05-19-2024 Logs
Wake up
1 Amino drink
1 Psyllium Husk Fiber Supplement with Lactobaciilus Acidophillus 4200 mg
10 G Fish oil
N2Guard
HCGenerate
1000 Mg Vitamin C
300 mg Laxogenin
100 mcg 3,5-Diiodo-L-Thyronine (T2) – Suspension
100 mg 4'-Methoxy-5,7-Dihydroxyflavone (Acacetin) - Suspension
Before sleep
50mg Puerarin
50 mg L-Dopa
Breakfast Eggs hashbrowns turkey sausage ham With water
Work out with Amino Gatorade
Lunch oat bake banana pb powder With Water
Dinner eggs and fish With milk
Last Meal Pork fiilet with Creamy Pan Sauce plus Roasted Sweet Potato Couscous with water
**2. Reverse Cable Squat**
- Set 1: 60 lbs x 10 repetitions
- Set 2: 60 lbs x 10 repetitions
- Set 3: 60 lbs x 10 repetitions
**3. Hip Impingement**
- Set 1: 60 lbs x 20 repetitions
- Set 2: 60 lbs x 20 repetitions
- Set 3: 60 lbs x 20 repetitions
**4. Barbell Hip Thrust**
- Set 1: 135 lbs x 10 repetitions
- Set 2: 135 lbs x 10 repetitions
- Set 3: 135 lbs x 10 repetitions
**5. Barbell Deadlift**
- Set 1: 45 lbs x 8 repetitions
- Set 2: 135 lbs x 8 repetitions
- Set 3: 185 lbs x 8 repetitions
- Set 4: 225 lbs x 3 repetitions
- Set 5: 265 lbs x 8 repetitions
- Set 6: 265 lbs x 8 repetitions
- Set 7: 265 lbs x 10 repetitions
**6. Barbell Bent-Over Row**
- Set 1: 165 lbs x 12 repetitions
**7. Cable Rope Lat Pulldown**
- Set 1: 230 lbs x 12 repetitions
*1. Cable Seated Row**
- Set 1: 140 lbs x 12 repetitions
**8. Barbell Bent-Over Row**
- Set 1: 165 lbs x 12 repetitions
**9. Cable Lat Pulldown**
- Set 1: 230 lbs x 12 repetitions
**10. Cable Seated Row**
- Set 1: 140 lbs x 12 repetitions
**11. Barbell Bent-Over Row**
- Set 1: 165 lbs x 12 repetitions
**12. Cable Front Lat Pulldown**
- Set 1: 230 lbs x 12 repetitions
**13. Cable Seated Row**
- Set 1: 140 lbs x 12 repetitions
**14. Machine Lat Pulldown**
- Set 1: 230 lbs x 12 repetitions
**15. Cable Seated Row**
- Set 1: 140 lbs x 12 repetitions
**16. Dumbbell One-Arm Row**
- Set 1: 75 lbs x 10 repetitions
- Set 2: 75 lbs x 10 repetitions
- Set 3: 75 lbs x 10 repetitions
**17. Cable Cross-Over**
- Set 1: 60 lbs x 10 repetitions
- Set 2: 60 lbs x 10 repetitions
- Set 3: 60 lbs x 10 repetitions
**18. Cable Rope Face Pull**
- Set 1: 130 lbs x 15 repetitions
- Set 2: 130 lbs x 15 repetitions
- Set 3: 130 lbs x 15 repetitions
Wake up
1 Amino drink
1 Psyllium Husk Fiber Supplement with Lactobaciilus Acidophillus 4200 mg
10 G Fish oil
N2Guard
HCGenerate
1000 Mg Vitamin C
300 mg Laxogenin
100 mcg 3,5-Diiodo-L-Thyronine (T2) – Suspension
100 mg 4'-Methoxy-5,7-Dihydroxyflavone (Acacetin) - Suspension
Before sleep
50mg Puerarin
50 mg L-Dopa
Breakfast Egg bake with turkey sausage and peppers and hashbrown and cheese With water
Work out with Amino Gatorade
Lunch Beef Teriyaki and apple and fish with Water
Dinner yogurt blueberries 2 eggs strawberries walnuts With milk
Last Meal Pork Sausage Burgers with Monterey Jack plus Pickled Red Onion Spicy Mayo & Arugula Salad with water
05-19-2024 Logs
Wake up
1 Amino drink
1 Psyllium Husk Fiber Supplement with Lactobaciilus Acidophillus 4200 mg
10 G Fish oil
N2Guard
HCGenerate
1000 Mg Vitamin C
300 mg Laxogenin
100 mcg 3,5-Diiodo-L-Thyronine (T2) – Suspension
100 mg 4'-Methoxy-5,7-Dihydroxyflavone (Acacetin) - Suspension
Before sleep
50mg Puerarin
50 mg L-Dopa
Breakfast Eggs hashbrowns turkey sausage ham With water
Work out with Amino Gatorade
Lunch oat bake banana pb powder With Water
Dinner Beef steak and fish With milk
Last Meal Pork Sausage Burgers with Monterey Jack plus Pickled Red Onion Spicy Mayo & Arugula Salad with water
**Barbell Shoulder Press:**
- Set 1: 45 lbs x 12 repetitions
- Set 2: 105 lbs x 8 repetitions
- Set 3: 155 lbs x 3 repetitions
- Set 4: 190 lbs x 8 repetitions
- Set 5: 190 lbs x 8 repetitions
- Set 6: 190 lbs x 8 repetitions
**Dumbbell One-Arm Row:**
- Set 1: 40 lbs x 8 repetitions
- Set 2: 40 lbs x 8 repetitions
- Set 3: 40 lbs x 8 repetitions
**Barbell Shrug:**
- Set 1: 365 lbs x 10 repetitions
- Set 2: 365 lbs x 9 repetitions
- Set 3: 365 lbs x 10 repetitions
**Barbell Shrug:**
- Set 1: 365 lbs x 12 repetitions
**Barbell Curl:**
- Set 1: 45 lbs x 8 repetitions
- Set 2: 85 lbs x 4 repetitions
**Dumbbell Lateral Raise:**
- Set 1: 30 lbs x 12 repetitions
- Set 2: 30 lbs x 12 repetitions
- Set 3: 30 lbs x 12 repetitions
**Barbell Curl:**
- Set 1: 105 lbs x 8 repetitions
- Set 2: 105 lbs x 8 repetitions
- Set 3: 105 lbs x 8 repetitions
**Barbell Curl:**
- Set 1: 105 lbs x 10 repetitions
**EZ Bar Curl:**
- Set 1: 70 lbs x 10 repetitions
- Set 2: 70 lbs x 10 repetitions
- Set 3: 70 lbs x 10 repetitions
**Cable Bicep Curl:**
- Set 1: 50 lbs x 8 repetitions
- Set 2: 50 lbs x 8 repetitions
- Set 3: 50 lbs x 8 repetitions
**Dumbbell Hammer Curl:**
- Set 1: 25 lbs x 8 repetitions
- Set 2: 25 lbs x 8 repetitions
- Set 3: 25 lbs x 8 repetitions
**Dumbbell Hammer Curl:**
- Set 1: 15 lbs x 8 repetitions
- Set 2: 15 lbs x 8 repetitions
- Set 3: 15 lbs x 8 repetitions
**Dumbbell Hammer Curl:**
- Set 1: 10 lbs x 8 repetitions
- Set 2: 10 lbs x 8 repetitions
- Set 3: 10 lbs x 8 repetitions
**Barbell Reverse Curl:**
- Set 1: 85 lbs x 8 repetitions
- Set 2: 85 lbs x 8 repetitions
- Set 3: 85 lbs x 8 repetitions
**EZ Bar Close Grip Curl:**
- Set 1: 55 lbs x 20 repetitions
**Hip Impingement:**
- Set 1: 50 lbs x 20 repetitions
05-18-2024 Logs
Wake up
1 Amino drink
1 Psyllium Husk Fiber Supplement with Lactobaciilus Acidophillus 4200 mg
10 G Fish oil
N2Guard
HCGenerate
1000 Mg Vitamin C
300 mg Laxogenin
100 mcg 3,5-Diiodo-L-Thyronine (T2) – Suspension
100 mg 4'-Methoxy-5,7-Dihydroxyflavone (Acacetin) - Suspension
Before sleep
50mg Puerarin
50 mg L-Dopa
Breakfast Egg bake with turkey sausage and peppers and hashbrown and cheese With water
Work out with Amino Gatorade
Lunch Beef Teriyaki and apple and fish with Water
Dinner yogurt blueberries 2 eggs strawberries walnuts With milk
Last Meal Pork Sausage Burgers with Monterey Jack plus Pickled Red Onion Spicy Mayo & Arugula Salad with water
05-19-2024 Logs
Wake up
1 Amino drink
1 Psyllium Husk Fiber Supplement with Lactobaciilus Acidophillus 4200 mg
10 G Fish oil
N2Guard
HCGenerate
1000 Mg Vitamin C
300 mg Laxogenin
100 mcg 3,5-Diiodo-L-Thyronine (T2) – Suspension
100 mg 4'-Methoxy-5,7-Dihydroxyflavone (Acacetin) - Suspension
Before sleep
50mg Puerarin
50 mg L-Dopa
Breakfast Eggs hashbrowns turkey sausage ham With water
Work out with Amino Gatorade
Lunch oat bake banana pb powder With Water
Dinner eggs and fish With milk
Last Meal Pork fiilet with Creamy Pan Sauce plus Roasted Sweet Potato Couscous with water
**2. Reverse Cable Squat**
- Set 1: 60 lbs x 10 repetitions
- Set 2: 60 lbs x 10 repetitions
- Set 3: 60 lbs x 10 repetitions
**3. Hip Impingement**
- Set 1: 60 lbs x 20 repetitions
- Set 2: 60 lbs x 20 repetitions
- Set 3: 60 lbs x 20 repetitions
**4. Barbell Hip Thrust**
- Set 1: 135 lbs x 10 repetitions
- Set 2: 135 lbs x 10 repetitions
- Set 3: 135 lbs x 10 repetitions
**5. Barbell Deadlift**
- Set 1: 45 lbs x 8 repetitions
- Set 2: 135 lbs x 8 repetitions
- Set 3: 185 lbs x 8 repetitions
- Set 4: 225 lbs x 3 repetitions
- Set 5: 265 lbs x 8 repetitions
- Set 6: 265 lbs x 8 repetitions
- Set 7: 265 lbs x 10 repetitions
**6. Barbell Bent-Over Row**
- Set 1: 165 lbs x 12 repetitions
**7. Cable Rope Lat Pulldown**
- Set 1: 230 lbs x 12 repetitions
*1. Cable Seated Row**
- Set 1: 140 lbs x 12 repetitions
**8. Barbell Bent-Over Row**
- Set 1: 165 lbs x 12 repetitions
**9. Cable Lat Pulldown**
- Set 1: 230 lbs x 12 repetitions
**10. Cable Seated Row**
- Set 1: 140 lbs x 12 repetitions
**11. Barbell Bent-Over Row**
- Set 1: 165 lbs x 12 repetitions
**12. Cable Front Lat Pulldown**
- Set 1: 230 lbs x 12 repetitions
**13. Cable Seated Row**
- Set 1: 140 lbs x 12 repetitions
**14. Machine Lat Pulldown**
- Set 1: 230 lbs x 12 repetitions
**15. Cable Seated Row**
- Set 1: 140 lbs x 12 repetitions
**16. Dumbbell One-Arm Row**
- Set 1: 75 lbs x 10 repetitions
- Set 2: 75 lbs x 10 repetitions
- Set 3: 75 lbs x 10 repetitions
**17. Cable Cross-Over**
- Set 1: 60 lbs x 10 repetitions
- Set 2: 60 lbs x 10 repetitions
- Set 3: 60 lbs x 10 repetitions
**18. Cable Rope Face Pull**
- Set 1: 130 lbs x 15 repetitions
- Set 2: 130 lbs x 15 repetitions
- Set 3: 130 lbs x 15 repetitions
Attachments
@Lipster meals as ALWAYS very nice looking
on the training have you considered going up in volume on arms? like cable cross overs go to 15 reps
and on the diet i see meals with yogurt but no protein powder add some
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