Monday: Chest and Triceps
1. Flat Bench Press
- 4 sets of 20 reps (185 lbs)
2. Incline Dumbbell Press
- 4 sets of 20 reps (85 lbs)
![IMG-20240714-WA0019.jpg IMG-20240714-WA0019.jpg](https://www.musclechemistry.com/forums/data/attachments/10/10443-99ef372dd8e83ba60bf8066329785aae.jpg?hash=dMQ70wK8na)
![IMG-20240714-WA0020.jpg IMG-20240714-WA0020.jpg](https://www.musclechemistry.com/forums/data/attachments/10/10444-53933ade1340a5da32e6d0f7de61fc28.jpg?hash=ujE-FX0ljI)
![IMG-20240714-WA0021.jpg IMG-20240714-WA0021.jpg](https://www.musclechemistry.com/forums/data/attachments/10/10445-e2d2f6b9724d88b6107ae58e226c85aa.jpg?hash=ajGcvHO8PU)
![IMG-20240714-WA0023.jpg IMG-20240714-WA0023.jpg](https://www.musclechemistry.com/forums/data/attachments/10/10446-9a11ee7b6c01bb0dcc05ca74d85b50c1.jpg?hash=5u1aTMjTvM)
3. Chest Flyes
- 3 sets of 20 reps (30 lbs dumbbells)
4. Tricep Dips
- 3 sets of 20 reps (weight 30 lbs)
5. Skull Crushers
- 3 sets of 20 reps (60 lbs)
6. Tricep Pushdowns
- 3 sets of 20 reps (60 lbs)
20 minutes Cardio
This is my 9th week and I'll still be taking test e (250mg) and deca (200mg) on Mondays and Thursdays while about 0.5 mg of arimidex will be used eod.
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
1. Flat Bench Press
- 4 sets of 20 reps (185 lbs)
2. Incline Dumbbell Press
- 4 sets of 20 reps (85 lbs)
![IMG-20240714-WA0019.jpg IMG-20240714-WA0019.jpg](https://www.musclechemistry.com/forums/data/attachments/10/10443-99ef372dd8e83ba60bf8066329785aae.jpg?hash=dMQ70wK8na)
![IMG-20240714-WA0020.jpg IMG-20240714-WA0020.jpg](https://www.musclechemistry.com/forums/data/attachments/10/10444-53933ade1340a5da32e6d0f7de61fc28.jpg?hash=ujE-FX0ljI)
![IMG-20240714-WA0021.jpg IMG-20240714-WA0021.jpg](https://www.musclechemistry.com/forums/data/attachments/10/10445-e2d2f6b9724d88b6107ae58e226c85aa.jpg?hash=ajGcvHO8PU)
![IMG-20240714-WA0023.jpg IMG-20240714-WA0023.jpg](https://www.musclechemistry.com/forums/data/attachments/10/10446-9a11ee7b6c01bb0dcc05ca74d85b50c1.jpg?hash=5u1aTMjTvM)
3. Chest Flyes
- 3 sets of 20 reps (30 lbs dumbbells)
4. Tricep Dips
- 3 sets of 20 reps (weight 30 lbs)
5. Skull Crushers
- 3 sets of 20 reps (60 lbs)
6. Tricep Pushdowns
- 3 sets of 20 reps (60 lbs)
20 minutes Cardio
This is my 9th week and I'll still be taking test e (250mg) and deca (200mg) on Mondays and Thursdays while about 0.5 mg of arimidex will be used eod.
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