Obrigadovery motivational update
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Obrigadovery motivational update
Obrigadoyou have amazing consistency about your training
ObrigadoBros this is some amazing volume we're proud of you
I'm definitely committed. Obrigadokeep up the good work every workout you keep getting stronger
there is no stopping you at this point
ObrigadoGreat update
Great to see you succeed, keep on grindingSeptember 16/Upper Body (Pull)
1. Deadlifts
- Warm-up: 2 sets of 10 reps with 185 lbs
- Working sets: 4 sets of 6 reps with 297 lbs
2. Pull-Ups
- 3 sets of 10 reps 25 lbs
3. Bent Over Barbell Rows
- 3 sets of 10 reps with 198 lbs
4. One-Arm Dumbbell Rows
- 3 sets of 10 reps per arm with 70 lbs
5. Face Pulls
- 3 sets of 15 reps with 60 lbs
6. Barbell Bicep Curls
- 3 sets of 12 reps with 70 lbs
7. Hammer Curls
- 3 sets of 15 reps with 30 lbs dumbbells
View attachment 25265
View attachment 25266
8. Core: Russian Twists
- 3 sets of 20 reps (10 per side) with a 25 lbs plates
September 16/Diet
Breakfast: - Oatmeal (1 cup) made with milk, topped with sliced banana (1 medium), walnuts (1/4 cup), and a drizzle of maple syrup (1 tbsp)
Snack: - Greek yogurt (1 cup) with a handful of almonds (1/4 cup)
Lunch: - Tuna salad sandwich (whole grain bread, 6 oz tuna, mixed with Greek yogurt, celery, and red onion)
- Side salad with olive oil dressing (2 cups)
Snack: - Smoothie (1 cup spinach, 1 banana, 1/2 cup berries, 1 cup almond milk, 1 scoop protein powder)
Dinner: - Grilled lamb chops (6 oz) with couscous (1 cup) and roasted Brussels sprouts (2 cups)
- Tzatziki sauce (1/4 cup)
Snack: - Protein bar (1 serving)
Week 11 - 500 mg (250 mg Monday & 250 mg Thursday) test cyp, 400 mg primo (200 mg Monday & 200 mg Thursday) and 1.5 mg Arimidex EOD