Tuesday: Back and Biceps
1. Deadlifts
- 4 sets of 8 reps (225 lbs)
2. Pull-Ups
- 4 sets of 10 reps (weight - 25 lbs)
3. Bent Over Rows
- 4 sets of 10 reps (135 lbs)
4. Lat Pulldowns
- 3 sets of 12 reps (100 lbs)
5. Barbell Curls
- 3 sets of 12 reps (60 lbs)
6. Hammer Curls
- 3 sets of 15 reps (30 lbs)
20 minutes Cardio
Still in my 5th week. I'll be keeping up my daily Dbol (30 mg) dose.
Breakfast:
- Scrambled eggs: 4 eggs, with spinach and cheese
- Whole grain toast: 2 slices
Morning Snack:
- Trail mix: nuts and dried fruits
Lunch:
- Turkey wrap: 8 oz turkey breast, whole grain tortilla, lettuce, tomato, and avocado
- Baby carrots: with hummus
Afternoon Snack:
- Smoothie: Spinach, 1 banana, 1 cup frozen berries, 1 cup Greek yogurt
Dinner:
- Grilled salmon: 8 oz
- Sweet potato: 1 large baked
- Green beans: 1 cup steamed
Evening Snack:
- Casein protein shake: with almond milk
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