no carbs dude?
no carbs dude?
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Day 2 arms
Warm-up Cam bar curls 75x12, 75x12, 85x6
Seated Cam Bar Curls 95x6, 105x6, 105x6
DB Hammers 50x6, 50x6, 50x6
Concentration Curl 40x6, 40x6, 40x6
Overhead Peak Curls 105x6, 120x6, 120x6
Warmup Ropes pressdowns 95x12, 95x12, 105x6
Rope Pressdowns 130x6, 140x6, 140x6
Reverse Grip Pushdowns 150x6, 160x6, 160x6
Weighted Dips 45x6, 45x6, 45x6
Last time i checked i was closer to 8-9% but since then i have put on alittle weight (not good weight) eating alittle shittier so im assuming im around 10-12% right now. Im actually doing cardio 5-6 times a week starting about 2 weeks ago, as well as back on my strict cutting diet. Cutting for summer to see how low i can get my BF % (shooting for 5-6%). So next year around this time i kinda know what to expect for hopefully my first contest.
Ya i have roughly 2 weeks left of my 2 bottle cycle...im fairly impressed with it. Seem to have put on some lean mass, deff got stronger in my core lifts and pumps are nuts some days. Body is always sore from the previous workout (doms) and Even with my sometimes shitty eating /lack of cardio i didnt notice a real increase in BF. I find im always hungry. I think i'll do another cycle come October when im trying to bulk.Originally Posted by SiCK
Day 3 Back
Warmup Deads 135x12, 135x12, 225x6
Deads 315x6, 315x6, 315x6
Bent Over BB row 225x6, 245x6, 245x6
T-Bar row 250x6, 250x6, 250x6
One arm Machine rows 180x6, 180x6, 180x6
Good back workout today....felt fairly strong probably coulda went higher with my deadlifts but form over weight right. Oh well had a good pump going for sure. Shoulders tomorrow with some upper back/traps
I got weak genetics when it comes to back width (lats) but i seem to be getting pretty thick throughout my back, i really need to work on my lats though. I've gone from doing back once a week to spliting it up into thickness and width work. Anyone got any good advice on a solid lat routine? i usually do the above workout for thickness then i follow it a couple days later with some upperback work ie lat pulldowns chins reverse pulldowns etc. Seems to be working wonders for thickness but still cant get much lat flare.