3 caps (45mg); split 1 cap morning, 1 afternoon and 1 in evening.
- Nothing noteworthy.
Day 6 of the Shortcut to Size program.
Felt pretty damned good strength wise. I was using the 100lb DBs for my SA DB BO Row which for me, is pretty hefty. I didn't add anything in between like I had the day before, but it was plenty taxing as we had some pretty good velocity going with the routine as a whole.
Back, Biceps, Abs
Dumbbell Bent-Over Row - 4 x 9-11
Wide-Grip Pulldown - 3 x 9-11
Straight Arm Pulldown - 3 x 9-11
Seated Cable Rows - 3 x 9-11
Barbell Curl - 4 x 9-11
Dumbbell Incline Curl - 3 x 9-11 *Subbed in DB Hammer Curls
One-Arm high Cable Curl - 3 x 9-11
Hip Thrust - 3 x 20-30
Crunch - 3 x 20-30
Oblique Crunch - 3 x 20-30 * As with last week, I unfortunately didn't have time to hit abs today. I will make up for it tomorrow though which still gives me a day to rest before the second ab day. I also try to think of it in terms of core versus straight up abs.
Despite the overall calories being a bit light compared to the target, the macros felt appropriate and it was certainly clean. Hell, I made a smoothie that was plenty to hold me over all night. Unfortunately, I also had to put down some chicken breast, veggies, whole grains, etc. That's why I stopped when I did. It was just too much volume. Gotta get more calories in earlier on these days I guess.
Nutritional Totals - 3,016cal, 379g carb, 87g fat, 215g pro