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you're giving us all some good tips and tricks when it comes to weight training
07-04-2024 Logs
Strength is building. I see size in spots I like and some where i don't lol but we are moving. Plan is to keep pushing 3 more weeks while using dbol and anadrol. Then I'll push the cycle from there with a little less on eating but staying in a small surplus to continue gaining. I know it's not muscle and a lot of fat and water but up 37lbs. I feel I put on enough weight to work with to promote some decent size growth. During the rest of the cycle will be trying to burn a little fat while building is the plan. But growing we will do.
Wake up
1 Amino drink
1 Psyllium Husk Fiber Supplement with Lactobaciilus Acidophillus 6400 mg
15 G Fish oil
N2Guard
1000 Mg Vitamin C
86Mg Baby Asprin
5 Mg Nebivolol
Anadrol 37.5 Mg x 2 AM & PM
Dianabol 15 Mg x 2 AM & PM
17beta {3ketoethyl}-androsta-1,4-diene-3-one, 17a-ol – Suspension, 400mg
3β-Hydroxy-5-androsten-17-one - Suspension, 400mg
Before sleep
50mg Puerarin
50 mg L-Dopa
Breakfast Egg Bake with Turkey sausage and ham with water
Work out with Water
Lunch Creamy Garden Herb Chicken with Roasted Carrots & Green Beans with Milk
Dinner Burger on the grill for the 4th of july
Snack Yogurt walnuts blueberries strawberries
Workout Session Details
Attempted to try and do with no break between sets. Was short on time and thought it would a nice challenge and change. Whooped me and the extra weight adds to workouts for sure.
Running Set 1
• Time: 00:25:00
• Calories Burned: 228
• Distance Covered: 2 miles
• Speed: 5.5 mph
• Laps/Reps: 2.0
Hip Impingement
• Set 1: 60 lbs x 20 reps
• Set 2: 60 lbs x 20 reps
• Set 3: 60 lbs x 20 reps
Barbell Ab Rollout
• Set 1: 20 reps
• Set 2: 20 reps
• Set 3: 20 reps
• Set 4: 10 reps
• Set 5: 15 reps
• Set 6: 20 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 10 reps
• Set 5: 50 lbs x 15 reps
• Set 6: 50 lbs x 20 reps
Hanging Leg Raise
• Set 1: 12 reps
• Set 2: 12 reps
• Set 3: 12 reps
• Set 4: 6 reps
• Set 5: 8 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
07-05-2024 Logs
Wake up
1 Amino drink
1 Psyllium Husk Fiber Supplement with Lactobaciilus Acidophillus 6400 mg
15 G Fish oil
N2Guard
1000 Mg Vitamin C
86Mg Baby Asprin
5 Mg Nebivolol
150 Mg Nandrolone Decanoate
150 Mg Testosterone Enanthate
200 Mg Methenolone Enanthate
115 Mg Sustanon (Testosterone Enanthate 200mg, Testosterone Cypionate 100mg, Testosterone Propionate)
Anadrol 37.5 Mg x 2 AM & PM
Dianabol 15 Mg x 2 AM & PM
Aromasin 12.5 Mg
17beta {3ketoethyl}-androsta-1,4-diene-3-one, 17a-ol – Suspension, 400mg
3β-Hydroxy-5-androsten-17-one - Suspension, 400mg
Before sleep
50mg Puerarin
50 mg L-Dopa
Breakfast Egg Bake with Turkey sausage and ham with water
Work out with Water
Lunch Gravy Boat Chicken Sandos with Cranberry Spread & Spicy Brown Sugar Carrots with Milk
Dinner Oats banana 3 eggs With milk
Last Meal Rice and Beans cheese turkey sausage with Protein Drink
Snack Yogurt walnuts blueberries strawberries
**Exercise Log - Set 1**
**Cardio:**
- Running:
- Duration: 00:25:00
- Calories Burned: 228 kcal
- Distance Covered: 2.1 miles
- Average Speed: 6.0 mph
- Laps/Repetitions: 2
**Strength Training:**
- Leg Raise:
- Set 1: 20 repetitions
- Set 2: 20 repetitions
- Crunch:
- Set 1: 70 repetitions
- Set 2: 70 repetitions
- Rear Pull-Up (Widened Grip):
- Set 1: 25 lbs x 8 repetitions
- Set 2: 25 lbs x 9 repetitions
- Cable Kneeling Crunch:
- Set 1: 150 lbs x 12 repetitions
- Set 2: 150 lbs x 12 repetitions
- Decline Bench Weighted Twist:
- Set 1: 50 lbs x 30 repetitions
- Set 2: 50 lbs x 30 repetitions
- Crunch:
- Set 1: 70 repetitions
- Set 2: 70 repetitions
Leg Raise:
- Set 1: 20 repetitions
- Set 2: 20 repetitions
- Pull-Up:
- Set 1: 10 repetitions
- Set 2: 11 repetitions
- Cable Kneeling Crunch:
- Set 1: 150 lbs x 12 repetitions
- Set 2: 150 lbs x 12 repetitions
-Decline Bench Weighted Twist:
- Set 1: 50 lbs x 30 repetitions
- Set 2: 50 lbs x 30 repetitions
- Leg Raise:
- Set 1: 25 repetitions
- Set 2: 30 repetitions
- Crunch:
- Set 1: 70 repetitions
- Set 2: 90 repetitions
- Chin-Up:
- Set 1: 25 lbs x 12 repetitions
- Set 2: 25 lbs x 16 repetitions
- Cable Kneeling Crunch:
- Set 1: 150 lbs x 12 repetitions
- Set 2: 150 lbs x 12 repetitions
-Decline Bench Weighted Twist:
- Set 1: 50 lbs x 40 repetitions
- Set 2: 50 lbs x 50 repetitions
Strength is building. I see size in spots I like and some where i don't lol but we are moving. Plan is to keep pushing 3 more weeks while using dbol and anadrol. Then I'll push the cycle from there with a little less on eating but staying in a small surplus to continue gaining. I know it's not muscle and a lot of fat and water but up 37lbs. I feel I put on enough weight to work with to promote some decent size growth. During the rest of the cycle will be trying to burn a little fat while building is the plan. But growing we will do.
Wake up
1 Amino drink
1 Psyllium Husk Fiber Supplement with Lactobaciilus Acidophillus 6400 mg
15 G Fish oil
N2Guard
1000 Mg Vitamin C
86Mg Baby Asprin
5 Mg Nebivolol
Anadrol 37.5 Mg x 2 AM & PM
Dianabol 15 Mg x 2 AM & PM
17beta {3ketoethyl}-androsta-1,4-diene-3-one, 17a-ol – Suspension, 400mg
3β-Hydroxy-5-androsten-17-one - Suspension, 400mg
Before sleep
50mg Puerarin
50 mg L-Dopa
Breakfast Egg Bake with Turkey sausage and ham with water
Work out with Water
Lunch Creamy Garden Herb Chicken with Roasted Carrots & Green Beans with Milk
Dinner Burger on the grill for the 4th of july
Snack Yogurt walnuts blueberries strawberries
Workout Session Details
Attempted to try and do with no break between sets. Was short on time and thought it would a nice challenge and change. Whooped me and the extra weight adds to workouts for sure.
Running Set 1
• Time: 00:25:00
• Calories Burned: 228
• Distance Covered: 2 miles
• Speed: 5.5 mph
• Laps/Reps: 2.0
Hip Impingement
• Set 1: 60 lbs x 20 reps
• Set 2: 60 lbs x 20 reps
• Set 3: 60 lbs x 20 reps
Barbell Ab Rollout
• Set 1: 20 reps
• Set 2: 20 reps
• Set 3: 20 reps
• Set 4: 10 reps
• Set 5: 15 reps
• Set 6: 20 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 10 reps
• Set 5: 50 lbs x 15 reps
• Set 6: 50 lbs x 20 reps
Hanging Leg Raise
• Set 1: 12 reps
• Set 2: 12 reps
• Set 3: 12 reps
• Set 4: 6 reps
• Set 5: 8 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
07-05-2024 Logs
Wake up
1 Amino drink
1 Psyllium Husk Fiber Supplement with Lactobaciilus Acidophillus 6400 mg
15 G Fish oil
N2Guard
1000 Mg Vitamin C
86Mg Baby Asprin
5 Mg Nebivolol
150 Mg Nandrolone Decanoate
150 Mg Testosterone Enanthate
200 Mg Methenolone Enanthate
115 Mg Sustanon (Testosterone Enanthate 200mg, Testosterone Cypionate 100mg, Testosterone Propionate)
Anadrol 37.5 Mg x 2 AM & PM
Dianabol 15 Mg x 2 AM & PM
Aromasin 12.5 Mg
17beta {3ketoethyl}-androsta-1,4-diene-3-one, 17a-ol – Suspension, 400mg
3β-Hydroxy-5-androsten-17-one - Suspension, 400mg
Before sleep
50mg Puerarin
50 mg L-Dopa
Breakfast Egg Bake with Turkey sausage and ham with water
Work out with Water
Lunch Gravy Boat Chicken Sandos with Cranberry Spread & Spicy Brown Sugar Carrots with Milk
Dinner Oats banana 3 eggs With milk
Last Meal Rice and Beans cheese turkey sausage with Protein Drink
Snack Yogurt walnuts blueberries strawberries
**Exercise Log - Set 1**
**Cardio:**
- Running:
- Duration: 00:25:00
- Calories Burned: 228 kcal
- Distance Covered: 2.1 miles
- Average Speed: 6.0 mph
- Laps/Repetitions: 2
**Strength Training:**
- Leg Raise:
- Set 1: 20 repetitions
- Set 2: 20 repetitions
- Crunch:
- Set 1: 70 repetitions
- Set 2: 70 repetitions
- Rear Pull-Up (Widened Grip):
- Set 1: 25 lbs x 8 repetitions
- Set 2: 25 lbs x 9 repetitions
- Cable Kneeling Crunch:
- Set 1: 150 lbs x 12 repetitions
- Set 2: 150 lbs x 12 repetitions
- Decline Bench Weighted Twist:
- Set 1: 50 lbs x 30 repetitions
- Set 2: 50 lbs x 30 repetitions
- Crunch:
- Set 1: 70 repetitions
- Set 2: 70 repetitions
Leg Raise:
- Set 1: 20 repetitions
- Set 2: 20 repetitions
- Pull-Up:
- Set 1: 10 repetitions
- Set 2: 11 repetitions
- Cable Kneeling Crunch:
- Set 1: 150 lbs x 12 repetitions
- Set 2: 150 lbs x 12 repetitions
-Decline Bench Weighted Twist:
- Set 1: 50 lbs x 30 repetitions
- Set 2: 50 lbs x 30 repetitions
- Leg Raise:
- Set 1: 25 repetitions
- Set 2: 30 repetitions
- Crunch:
- Set 1: 70 repetitions
- Set 2: 90 repetitions
- Chin-Up:
- Set 1: 25 lbs x 12 repetitions
- Set 2: 25 lbs x 16 repetitions
- Cable Kneeling Crunch:
- Set 1: 150 lbs x 12 repetitions
- Set 2: 150 lbs x 12 repetitions
-Decline Bench Weighted Twist:
- Set 1: 50 lbs x 40 repetitions
- Set 2: 50 lbs x 50 repetitions
Attachments
@Lipster Diet and workout looks on point......
@Lipster the clean meals are paying off, up 37lbs is really impressive bro
when you cut down you can easily be stage ready
Great training update and food pics
07-06-2024 Logs
Wake up
1 Amino drink
1 Psyllium Husk Fiber Supplement with Lactobaciilus Acidophillus 6400 mg
15 G Fish oil
N2Guard
1000 Mg Vitamin C
86Mg Baby Asprin
5 Mg Nebivolol
Anadrol 37.5 Mg x 2 AM & PM
Dianabol 15 Mg x 2 AM & PM
17beta {3ketoethyl}-androsta-1,4-diene-3-one, 17a-ol – Suspension, 400mg
3β-Hydroxy-5-androsten-17-one - Suspension, 400mg
Before sleep
50mg Puerarin
50 mg L-Dopa
Breakfast Egg Bake with Turkey sausage and ham with water
Work out with Water
Lunch Spicy Spaghetti Amatriciana with Bacon plus Parmesan & Chili Flakes with Milk
Dinner Oats banana 3 eggs With milk
Last Meal Rice and Beans cheese turkey sausage with Protein Drink
Snack Yogurt walnuts blueberries strawberries
**Barbell Shoulder Press:**
- Set 1: 45 lbs x 12 repetitions
- Set 2: 105 lbs x 8 repetitions
- Set 3: 135 lbs x 8 repetitions
- Set 4: 165 lbs x 8 repetitions
- Set 5: 165 lbs x 8 repetitions
- Set 6: 165 lbs x 15 repetitions
**Dumbbell One-Arm Front Raise:**
- Set 1: 40 lbs x 8 repetitions
- Set 2: 45 lbs x 8 repetitions
- Set 3: 45 lbs x 8 repetitions
**Barbell Shrug:**
- Set 1: 365 lbs x 12 repetitions
- Set 2: 365 lbs x 12 repetitions
- Set 3: 365 lbs x 15 repetitions
**Barbell Shrug:**
- Set 1: 365 lbs x 18 repetitions
**Barbell Curl:**
- Set 1: 45 lbs x 8 repetitions
- Set 2: 85 lbs x 8 repetitions
**Dumbbell Lateral Raise:**
- Set 1: 35 lbs x 12 repetitions
- Set 2: 35 lbs x 12 repetitions
- Set 3: 35 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 18 repetitions
**EZ Bar Curl:**
- Set 1: 75 lbs x 10 repetitions
- Set 2: 75 lbs x 10 repetitions
- Set 3: 75 lbs x 10 repetitions
**Cable Bicep Curl:**
- Set 1: 50 lbs x 12 repetitions
- Set 2: 50 lbs x 12 repetitions
- Set 3: 50 lbs x 12 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: 65 lbs x 20 repetitions
**Hip Impingement Stretch**
- Set 1: 50 lbs x 20 repetitions
07-07-2024 Logs
Wake up
1 Amino drink
1 Psyllium Husk Fiber Supplement with Lactobaciilus Acidophillus 6400 mg
15 G Fish oil
N2Guard
1000 Mg Vitamin C
86Mg Baby Asprin
5 Mg Nebivolol
Anadrol 37.5 Mg x 2 AM & PM
Dianabol 15 Mg x 2 AM & PM
17beta {3ketoethyl}-androsta-1,4-diene-3-one, 17a-ol – Suspension, 400mg
3β-Hydroxy-5-androsten-17-one - Suspension, 400mg
Before sleep
50mg Puerarin
50 mg L-Dopa
Breakfast Egg Bake with Turkey sausage and ham with water
Work out with Water
Lunch Pork Filet with Creamy Pan Sauce plus Roasted Sweet Potatoe Couscous with Milk
Dinner Oats banana 3 eggs With milk
Last Meal Rice and Beans cheese turkey sausage with Protein Drink
Snack Yogurt walnuts blueberries strawberries
Workout Log
Hip Impingement Stretches
• Set 1: 60 lbs x 20
• Set 2: 60 lbs x 20
• Set 3: 60 lbs x 20
Reverse Cable Squat
• Set 1: 60 lbs x 10
• Set 2: 60 lbs x 10
• Set 3: 60 lbs x 10
Barbell Hip Thrust
• Set 1: 135 lbs x 10
• Set 2: 135 lbs x 10
• Set 3: 135 lbs x 10
Barbell Deadlift
• Set 1: 45 lbs x 8
• Set 2: 155 lbs x 8
• Set 3: 205 lbs x 8
• Set 4: 245 lbs x 4
• Set 5: 285 lbs x 8
• Set 6: 295 lbs x 8
• Set 7: 305 lbs x 10
Barbell Bent-Over Row
• Set 1: 175 lbs x 12
Cable Lat Pulldown Wide Grip
• Set 1: 240 lbs x 12
Cable Seated Row
• Set 1: 150 lbs x 12
Barbell Bent-Over Row Reverse Grip
• Set 1: 175 lbs x 12
Machine Lat Pulldown Wide Grip
• Set 1: 240 lbs x 12
Cable Seated Row
• Set 1: 150 lbs x 12
Barbell Bent-Over Row
• Set 1: 175 lbs x 6
Barbell Bent-Over Row Reverse Grip
• Set 1: 175 lbs x 6
Cable Front Lat Pulldown
• Set 1: 240 lbs x 12
Cable Seated Row
• Set 1: 150 lbs x 12
Cable Rope Lat Pulldown Reverse Grip
• Set 1: 240 lbs x 12
Cable Seated Row
• Set 1: 150 lbs x 12
Dumbbell One-Arm Row
• Set 1: 75 lbs x 12
• Set 2: 75 lbs x 12
• Set 3: 75 lbs x 12
Cable Cross-Over
• Set 1: 60 lbs x 12
• Set 2: 60 lbs x 12
• Set 3: 60 lbs x 12
Cable Rope Face Pull
• Set 1: 130 lbs x 15
• Set 2: 130 lbs x 15
• Set 3: 130 lbs x 15
Wake up
1 Amino drink
1 Psyllium Husk Fiber Supplement with Lactobaciilus Acidophillus 6400 mg
15 G Fish oil
N2Guard
1000 Mg Vitamin C
86Mg Baby Asprin
5 Mg Nebivolol
Anadrol 37.5 Mg x 2 AM & PM
Dianabol 15 Mg x 2 AM & PM
17beta {3ketoethyl}-androsta-1,4-diene-3-one, 17a-ol – Suspension, 400mg
3β-Hydroxy-5-androsten-17-one - Suspension, 400mg
Before sleep
50mg Puerarin
50 mg L-Dopa
Breakfast Egg Bake with Turkey sausage and ham with water
Work out with Water
Lunch Spicy Spaghetti Amatriciana with Bacon plus Parmesan & Chili Flakes with Milk
Dinner Oats banana 3 eggs With milk
Last Meal Rice and Beans cheese turkey sausage with Protein Drink
Snack Yogurt walnuts blueberries strawberries
**Barbell Shoulder Press:**
- Set 1: 45 lbs x 12 repetitions
- Set 2: 105 lbs x 8 repetitions
- Set 3: 135 lbs x 8 repetitions
- Set 4: 165 lbs x 8 repetitions
- Set 5: 165 lbs x 8 repetitions
- Set 6: 165 lbs x 15 repetitions
**Dumbbell One-Arm Front Raise:**
- Set 1: 40 lbs x 8 repetitions
- Set 2: 45 lbs x 8 repetitions
- Set 3: 45 lbs x 8 repetitions
**Barbell Shrug:**
- Set 1: 365 lbs x 12 repetitions
- Set 2: 365 lbs x 12 repetitions
- Set 3: 365 lbs x 15 repetitions
**Barbell Shrug:**
- Set 1: 365 lbs x 18 repetitions
**Barbell Curl:**
- Set 1: 45 lbs x 8 repetitions
- Set 2: 85 lbs x 8 repetitions
**Dumbbell Lateral Raise:**
- Set 1: 35 lbs x 12 repetitions
- Set 2: 35 lbs x 12 repetitions
- Set 3: 35 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 18 repetitions
**EZ Bar Curl:**
- Set 1: 75 lbs x 10 repetitions
- Set 2: 75 lbs x 10 repetitions
- Set 3: 75 lbs x 10 repetitions
**Cable Bicep Curl:**
- Set 1: 50 lbs x 12 repetitions
- Set 2: 50 lbs x 12 repetitions
- Set 3: 50 lbs x 12 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: 65 lbs x 20 repetitions
**Hip Impingement Stretch**
- Set 1: 50 lbs x 20 repetitions
07-07-2024 Logs
Wake up
1 Amino drink
1 Psyllium Husk Fiber Supplement with Lactobaciilus Acidophillus 6400 mg
15 G Fish oil
N2Guard
1000 Mg Vitamin C
86Mg Baby Asprin
5 Mg Nebivolol
Anadrol 37.5 Mg x 2 AM & PM
Dianabol 15 Mg x 2 AM & PM
17beta {3ketoethyl}-androsta-1,4-diene-3-one, 17a-ol – Suspension, 400mg
3β-Hydroxy-5-androsten-17-one - Suspension, 400mg
Before sleep
50mg Puerarin
50 mg L-Dopa
Breakfast Egg Bake with Turkey sausage and ham with water
Work out with Water
Lunch Pork Filet with Creamy Pan Sauce plus Roasted Sweet Potatoe Couscous with Milk
Dinner Oats banana 3 eggs With milk
Last Meal Rice and Beans cheese turkey sausage with Protein Drink
Snack Yogurt walnuts blueberries strawberries
Workout Log
Hip Impingement Stretches
• Set 1: 60 lbs x 20
• Set 2: 60 lbs x 20
• Set 3: 60 lbs x 20
Reverse Cable Squat
• Set 1: 60 lbs x 10
• Set 2: 60 lbs x 10
• Set 3: 60 lbs x 10
Barbell Hip Thrust
• Set 1: 135 lbs x 10
• Set 2: 135 lbs x 10
• Set 3: 135 lbs x 10
Barbell Deadlift
• Set 1: 45 lbs x 8
• Set 2: 155 lbs x 8
• Set 3: 205 lbs x 8
• Set 4: 245 lbs x 4
• Set 5: 285 lbs x 8
• Set 6: 295 lbs x 8
• Set 7: 305 lbs x 10
Barbell Bent-Over Row
• Set 1: 175 lbs x 12
Cable Lat Pulldown Wide Grip
• Set 1: 240 lbs x 12
Cable Seated Row
• Set 1: 150 lbs x 12
Barbell Bent-Over Row Reverse Grip
• Set 1: 175 lbs x 12
Machine Lat Pulldown Wide Grip
• Set 1: 240 lbs x 12
Cable Seated Row
• Set 1: 150 lbs x 12
Barbell Bent-Over Row
• Set 1: 175 lbs x 6
Barbell Bent-Over Row Reverse Grip
• Set 1: 175 lbs x 6
Cable Front Lat Pulldown
• Set 1: 240 lbs x 12
Cable Seated Row
• Set 1: 150 lbs x 12
Cable Rope Lat Pulldown Reverse Grip
• Set 1: 240 lbs x 12
Cable Seated Row
• Set 1: 150 lbs x 12
Dumbbell One-Arm Row
• Set 1: 75 lbs x 12
• Set 2: 75 lbs x 12
• Set 3: 75 lbs x 12
Cable Cross-Over
• Set 1: 60 lbs x 12
• Set 2: 60 lbs x 12
• Set 3: 60 lbs x 12
Cable Rope Face Pull
• Set 1: 130 lbs x 15
• Set 2: 130 lbs x 15
• Set 3: 130 lbs x 15
Attachments
Workouts and food look on point!!!
