(Wednesday: Back and Biceps)
1. Deadlifts
- 4 sets of 15 reps
- Barbell (Weight: 246 lbs)
2. Pull-Ups
- 4 sets of 15 reps
- (Body Weight)
3. Seated Cable Rows
- 4 sets of 15 reps
- (Weight: 133 lbs)
4. Barbell Rows
- 3 sets of 15 reps
- (Weight: 133 lbs)
5. Barbell Bicep Curls
- 3 sets of 15 reps
- (Weight: 133 lbs)
6. Hammer Curls
- 3 sets of 20 reps
- (Weight: 49 lbs each)
(Wednesday)
Breakfast
- Pap (maize porridge) with milk and honey
- Fresh fruit salad (1 cup)
Mid-morning Snack
- Roasted peanuts (1/4 cup)
Lunch
- Grilled chicken (6 oz) with jollof rice (1 cup) and a side of steamed vegetables (2 cups)
Mid-day Snack
- Sliced mango (1 medium)
Dinner
- Fish stew (tilapia, tomatoes, onions) with plantains (1 large) and sautéed spinach (2 cups)
Bedtime Snack
- Greek yogurt (1 cup) with a handful of almonds (1/4 cup)
My eleventh week test prop, tren and winny cycle ended last week. My pct will run for about 4 weeks consisting of nolv - 40mg/day - wk1 & tapered down to 20mg/day - wk2-4 and clomid - 50mg/day - wk1 & 25mg/day - wk2-4.
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