maj79
Well-known member
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- Joined
- May 20, 2018
- Messages
- 268
- Points
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Started new rep range today on upper back day. Mind you I’d been out of the gym for a solid week so just being there felt great but tiring at the same time.
These are with minimum rest of 30 seconds between sets and 2 to 3 mins between movements. Going to cut this down to 1 min with 7 movements as I move into this change.
Wide grip pull-ups 5 sets to failure (60)
Close grip lat pulls 5 sets of 20
Low rows 5 sets of 20
Seated machine row 5 sets of 15
Rear delts flys in laying position 5 sets of 20
Close grip cable row 5 sets of 20
Box jump into burpees 5 mins broken into two sets (shooting for 10mins just to get heart rate up)
These was all very generic moves and I will diversified more as I move into this. Going to run this up tempo sets for the next month.
No gear 12 full weeks off
Hgh 3iu (Mecca)
Igf 80 mcg
GW 20mg
Food
7 egg whites, two slices of ham, 1 cup of coffee
.9lbs of chicken, 10oz mixed veggies split into two meals
One fit crunch protein snack bar
One power crunch protein bar
(Gotta ditch at least one bar)
.3 lbs of chicken, 2 cups of rice (split into before and after workout)
Post workout shake 25gs of protein powder (half plant half whey) 4 egg whites, 1 cup of fairlife milk, one scoop of peanut butter.
So this is what I got going on right now
These are with minimum rest of 30 seconds between sets and 2 to 3 mins between movements. Going to cut this down to 1 min with 7 movements as I move into this change.
Wide grip pull-ups 5 sets to failure (60)
Close grip lat pulls 5 sets of 20
Low rows 5 sets of 20
Seated machine row 5 sets of 15
Rear delts flys in laying position 5 sets of 20
Close grip cable row 5 sets of 20
Box jump into burpees 5 mins broken into two sets (shooting for 10mins just to get heart rate up)
These was all very generic moves and I will diversified more as I move into this. Going to run this up tempo sets for the next month.
No gear 12 full weeks off
Hgh 3iu (Mecca)
Igf 80 mcg
GW 20mg
Food
7 egg whites, two slices of ham, 1 cup of coffee
.9lbs of chicken, 10oz mixed veggies split into two meals
One fit crunch protein snack bar
One power crunch protein bar
(Gotta ditch at least one bar)
.3 lbs of chicken, 2 cups of rice (split into before and after workout)
Post workout shake 25gs of protein powder (half plant half whey) 4 egg whites, 1 cup of fairlife milk, one scoop of peanut butter.
So this is what I got going on right now