Wilpit going for abs with EBF AAV2 and PES Alphamine

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    Day 12...

    Woke up and did fasted cardio.
    About 45 minutes

    Workout 1

    Death by 11 meters prowler sled 215lb prowler sled push. started at 1 rep of pushing it 11 meters and increased by 1 Rep every minute. Switched back and forth between pushing it high position and then low position. Got up to 7 minutes and 7 reps, could not finish that round.

    Workout 2
    5 rounds 13:47, working out in the morning sucks and my energy level and lungs are horrible.

    30 double unders
    20 24" box jumps
    10 abmats

    Workout 3 was not timed.

    This was about 15 minutes of work. 215 lb prowler sled push (alternate between high and low push position) At the end or each push I did 30 reps of different ab work and I did 6 reps of 24" box step ups. I stepped up holding 2, 16kilo kettle bells in each hand.

    Pm workout
    45 minutes before going back to work

    Chest
    Machine chest press
    70x15
    85x15
    100x15
    115x15
    130x15
    145x15
    160x10
    170x10
    190x6

    Smith machine incline Bench
    65x15
    85x4 shoulder hurting on this lift

    Cable one arm fly
    2.5x15
    7.5x15
    12.5x15
    17.5x15
    22.5x15

    Standing cable press
    12.5x10
    17.5x10
    7.5x 10 all of this hurt my shoulder

    Machine chest press wide
    15 sets of 10 reps @55lbs

    Decline press ( using assisted pull up bar machine but pushing down on pad)
    25x15
    40x 15
    55x 15
    70x 15
    85x 15
    100x 15
    115x 15
    130x15
    145x12
    85x15
    85x15
    85x15

    Incline DB bench
    15x25
    20x20
    5 sets of 15 @30 lbs

    I get upset every time I workout chest. I don't get a good burn and I feel like I'm just doing more harm to my shoulder than good. Ill keep with it and hope for the best. But when things feel uncomfortable I stop and do something else. This sucks

    Today's diet was higher In everything. Will get back on track tomorrow for sure. Those Cals are all from granola and cashews oh yeah and some Popeyes chicken, yikes!

    Macros
    Calories 3,573



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  2. Senior Member
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    Day 13...

    Long day. I was able to sneak in a 50 minute arm workout after work but no time for any cardio. Arm workout was actually pretty good today. Mixed cables with machines and DB's. didn't keep track of my lifts bc I didn't have my phone with me to track. But It felt good just to lift and not count so many sets and reps.

    Diet was good today hoping to keep it up.

    Macros
    Calories 2,118


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  3. Senior Member
    Wilpit's Avatar
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    Day 14....

    Long day. Went to the gym today but only had 39 minutes to workout before they closed. I hit back day hard, well as hard as possible. Didn't write my lifts down bc of the time restraints. I did short rest periods and kept the intensity up.

    Today was the best pump I had on back in a while. I hit smith bent over rows, T bar rows, machine incline rows , lat pull downs, seated low row, standing cable row and then some hanging leg raises for a little abs. Zero cardio but I will do my two a days again starting Thursday this week.

    Macros
    Calories 2,279


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  4. Senior Member
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    Quick 2 week picture update

    Def loss some belly fat and can see a difference but I think these last two weeks will prove to be way better results.


    Weight is 211.8

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  5. Senior Member
    Wilpit's Avatar
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    Quick 2 week picture update

    Def loss some belly fat and can see a difference but I think these last two weeks will prove to be way better results.


    Weight is 211.8

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  6. Senior Member
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    I'd say you look leaner in chest and arms as well. Good work.

    Alphamine is one of my favorites. I use MP as well. Can't wait to try AAv2 and Recompadrol
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    Nice work buddy
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    definitely looking leaner, boss.
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  9. Senior Member
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    Thanks fellas. I'm going to keep everything the same and see what I can change these last two weeks.
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    Nice results so far man.
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  11. Senior Member
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    Day 15...

    Very busy day, diet pretty good and had time for a short workout.

    Leg day

    Limited gym equipment so I did a great giant set. Burned like crazy and good sweat too. No cardio today will get on cardio tomorrow.

    Leg press
    300x20
    390x20
    480x20
    570x20
    660x20
    800x20

    Leg curl lying
    80x20
    95x20
    110x20
    125x20 rest pause
    140x 20 rest pause
    155x20 rest pause

    Leg extension
    175x20
    190x20
    205x20 rest pause
    220x20 rest pause
    235x20 rest pause
    250x20 rest pause

    Giant set all above took about 26 minutes. No rest at all other than time to adjust weights and walk from one machine to the other. Went from leg press to leg curl to leg extension then back to leg press ect

    Finished with abductees and adductors. 4 sets of 15 reps each at 135lbs which was full rack. And some calve raises no weight.

    Diet was ok today. Ate a decent amount of chocolate lol.

    Macros
    Calories 2,142


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  12. Senior Member
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    Day 16

    Needed rest so I didn't wake before work for cardio. I tried but it wasn't happening lol.

    Chest day

    15 minutes cardio to start on treadmill moderate pace. Great warmup at 7.5mph and achieved a great sweat.

    Machine chest press
    55x50
    70x50
    85x50 rest pause
    100x40 rest pause
    115x35 rest pause
    130x30 rest pause
    70x50

    Incline dumbbell (db's touching in hammer position)
    20x30
    25x20
    30x30
    35x25
    40x25
    45x15
    50x10

    Decline press (using assisted pull up machine, pressing down on pad)
    55x25
    70x25
    85x25
    100x25
    115x25
    130x25
    145x10
    70x25

    One arm cable fly
    2.5x10
    7.5x10
    12.5x10
    17.5x10
    12.5x10

    Ended with some weighted cable crunches. No time for any cardio other than the first 15 min. I have a busy schedule and can't make more time without my family sacrificing.

    Macros
    Calories 2,292


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  13. Diamond Member
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    Diet was ok, ate a lot of chocolate. Haha. Sounds like a bulk statement!
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    Quote Originally Posted by LiveToLift View Post
    Diet was ok, ate a lot of chocolate. Haha. Sounds like a bulk statement!
    Lol, chocolate is how I get through my days sometimes.
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    Quote Originally Posted by Wilpit View Post
    Lol, chocolate is how I get through my days sometimes.
    Haha we've all been there, I'm sure.
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    Chocolate can be included easily in ones diet.


    I like 70% or higher dark. Bam got my fat some carbs and fiber. Makes an awesome sandwich if you add pb and eat with a shake
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  17. Senior Member
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    Quote Originally Posted by EBF Inc View Post
    Chocolate can be included easily in ones diet.

    I like 70% or higher dark. Bam got my fat some carbs and fiber. Makes an awesome sandwich if you add pb and eat with a shake
    Yeah I highly agree. I eat the higher dark chocolate too. I usually do the chocolate with a jar of PB lol, my problem is all portion control.... I have no control
  18. Enhanced Body Formulations
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    Quote Originally Posted by Wilpit View Post

    Yeah I highly agree. I eat the higher dark chocolate too. I usually do the chocolate with a jar of PB lol, my problem is all portion control.... I have no control
    Iifym then bro. Eat that and all other meals protein veggies
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    Quote Originally Posted by EBF Inc View Post

    Iifym then bro. Eat that and all other meals protein veggies
    Yea I'm going to try and do that and them into my macros.
  20. Senior Member
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    Day 17...

    No morning cardio. Taking supps regularly and missing none. Still having a little stomach issues when taking supps together but when taken separate there are no issues.

    Arm day

    Started with 30 minutes treadmill cardio. Completed 3.25 miles and burned 529 calories.

    Cable curl using straight bar
    20x 15
    30x15
    40x15
    50x 15
    60x10
    70x8
    40x10
    30x10

    DB hammer curl alternating
    40x12
    50x10
    55x6
    40x7
    35x8

    Machine bicep curl
    25x15
    30x15
    35x15
    40x12
    45x8
    50x5

    Cable Rope curl
    30x15
    40x15
    50x15

    Reverse grip one arm Tricep pull down
    10x15
    20x15
    30x15
    40x15
    50x8

    Tricep extension cable
    30x15
    40x15
    50x15
    60x15 all sets above and this set completed back to back with no Rest.
    60x10
    70x10
    80x10 last 3 sets done no rest
    90x10
    100x10

    Machine tricep extension
    25x15
    35x15
    45x15
    55x12
    65x10

    DB kickbacks
    40x15
    45x15
    50x15
    30x15

    I'm starting to feel a little better about my progress. It's been over two weeks and I can see my upper and and upper body leaning out. I am no where near lean though so I have a lot of work to do. Hoping to have some abs poking through, upper of course, by the end of this log.

    Macros
    Calories 2,314


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    Day 18...

    Did 15 minutes faster cardio in the morning. Did about 1.7 miles. Good sweat and start of day. Not much time but better than nothing.

    Afternoon workout
    Back day

    Started with 20 minutes cardio. Sprinted to begin. Did 2 miles in 14:05 minutes. Last 6 minutes was jogging lightly and walking at incline.

    Smith machine bent over row
    135x15
    185x15 rest pause
    205x12
    225x8 underhand grip
    225x8 underhand
    225x8 underhand

    T bar row
    50x10
    75x10
    100x10
    125x10
    150x10
    175x8
    200x7
    225x6
    275x2

    Machine lat pull down
    100x15
    130x15
    160x15
    190x15
    220x12
    250x10
    295x6

    Machine seated row
    100x15
    130x15
    160x10
    190x8
    220x5
    130x10

    Standing cable row, cable in high position 52.5x15
    67.5x15
    82.5x15
    97.5x15
    97.5x15

    Superset a lot of these workouts with body weight ab workouts.

    Diet was good today as well.

    Macros
    2,227 Calories


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  22. Senior Member
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    Day 19...

    24 minutes fasted cardio in the morn before work. All treadmill work completed 2.5 miles. Ran at different paces for this session. Very good start to my day.

    Leg day

    Didn't keep track of my workout but I did very high volume and fast paced. I did at least 20 sets of leg press sets all around 15 reps . Went up to 1100 pounds and did reps of 10 with that. I superset with leg curls with leg press. I also did leg extensions superset with goblet squats, And then superset leg abductors and adductors. It was a good workout about 55 minutes long.

    Diet was decent today. Macros are a little off and prob low. I had lasagna for dinner which brought the Cals up. Protein could have been higher though.

    Macros
    Calories 2,325
  23. Senior Member
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  24. Senior Member
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    Day 20....

    Horrible day. Rest day but went out of town with the family so the diet was horrible. I may have had 10,000 calories lol. Back at it tomorrow. Still out it town and no meals prepared so lets see what happens.
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    Quote Originally Posted by Wilpit View Post
    Day 20....

    Horrible day. Rest day but went out of town with the family so the diet was horrible. I may have had 10,000 calories lol. Back at it tomorrow. Still out it town and no meals prepared so lets see what happens.
    Just do your best to stay disciplined and get back on track when you return home
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    Quote Originally Posted by Wilpit View Post
    Day 20....

    Horrible day. Rest day but went out of town with the family so the diet was horrible. I may have had 10,000 calories lol. Back at it tomorrow. Still out it town and no meals prepared so lets see what happens.
    I did the same yesterday

    This is what my products were made for man an you have metabolic powder and recompadrol

    Take advantage of them on dys like thy
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    Yea I def used the products yesterday and should have used them more liberally. A couple of the big meals were unexpected.
  28. Senior Member
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    Day 21

    Another rest day and bad diet day.

    Day 22.... Back at it.

    Chest day:

    Started cardio with 1.5 mile run in 10:18 then finished my cardio with 25 minutes total time, just under 3 miles and 500 calorie burned.

    Machine chest press
    85x30
    100x25
    115x20
    130x20
    145x10
    115x15

    Incline DB press db's close together
    20x20
    25x20
    30x20
    35x20
    40x20
    45x 20
    50x15

    Flat DB press db's close together
    35x15
    35x15
    40x15
    45x15
    50x10

    Decline press
    85x15
    100x15
    115x15
    130x15
    145x13
    160x10
    85x15
    85x25
    85x20

    One arm cable fly
    5x15
    10x15
    15x15

    Cable fly
    5x15
    10x15
    15x15
    10x15

    Floor press using ez bar close grip
    30x15 stopped bc hurt shoulder

    Did a couple sets of "girl" push-ups to finish chest

    Did 15 min of ab work
    Crunches
    Hanging leg raises
    Weighted Cable crunch
    Machine oblique work

    Ended workout with 15 minutes of stair climber.

    Diet was better today. Time to Get back at it. Needed another meal though

    Macros
    Calories 1,819



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    Day 22

    12 minute treadmill jog warmup.

    Cable bicep curl with ez bar
    20x15
    30x15
    40x15
    60x10
    70x8

    DB hammer curl Alternating
    35x15
    40x15
    45x13
    50x10

    Machine bicep curl
    25x13
    30x10
    35x10
    40x10
    45x10

    Bicep concentrate curl
    20x12
    25x12
    30x12
    35x12
    20x10

    Rope cable curl
    30x15
    40x12
    50x10
    60x7

    Tricep Extension
    80x15
    90x15
    100x15
    60x20

    Tricep pull down reverse Grip
    10x15
    20x15
    30x12

    Tricep DB kickbacks
    30x15
    35x15
    40x15
    45x15 under 20 second rest for all sets above

    Machine tricep extension
    25x15
    50x15
    60x10
    70x10
    Good workout but not great. Had to rush it. Long day and no time for extra Cardio.

    Macros
    Calories 2,453 Add about 22 grams of carbs and like 140 calories to this total . I had some wheat thins I forgot to calculate



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  30. Senior Member
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    Day 23

    Back day

    Machine lat pull down
    100x15
    130x15
    160x15
    190x10
    130x20

    Seated machine row
    100x15
    130x15
    160x15
    190x15
    220x12
    250x8
    280x6

    Cable standing row high position
    57.5x15
    77.5x15
    97.5x15

    Cable bent over row
    57.5x15
    77.5x15
    97.5x15

    Bent over smith row
    135x15
    185x13
    205x12
    225x10
    225x8 underhand
    225x8 underhand
    225x8 underhand

    T bar row
    75x12
    100x12
    125x12
    150x12
    100x16

    10 min of ab work
    Cable oblique crunches standing
    Cable crunches kneeling
    Hanging leg raises

    No cardio today but diet was good.

    Macros Calories 1,873


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  31. Enhanced Body Formulations REP
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    There is a cheat meal trick that Zach has worked on and it has, well for me at least worked wonders to help with Damage Control.

    6 recompadrol pre
    2 aav2 pre
    2 B vitamins with meal
    2 aav2 post

    I would then do 2 to 3 scoops of MP with the meal.
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    Quote Originally Posted by EBF_2356 View Post
    There is a cheat meal trick that Zach has worked on and it has, well for me at least worked wonders to help with Damage Control.

    6 recompadrol pre
    2 aav2 pre
    2 B vitamins with meal
    2 aav2 post

    I would then do 2 to 3 scoops of MP with the meal.
    Man, I like the way this sounds. I will def try this. I just had a larger calorie meal and room some MP with it. I may have 1 more cheat meal in me during the rest of this log but I'm not sure yet. If I do I will def try that. I'm trying to keep my diet clean for the rest log since my cardio has been close to non lately. Thanks for that cheat meal formula. I have never thought about taking supps before and after to help the meal process other than GDA's. always learning something new.
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    Quote Originally Posted by Wilpit View Post

    Man, I like the way this sounds. I will def try this. I just had a larger calorie meal and room some MP with it. I may have 1 more cheat meal in me during the rest of this log but I'm not sure yet. If I do I will def try that. I'm trying to keep my diet clean for the rest log since my cardio has been close to non lately. Thanks for that cheat meal formula. I have never thought about taking supps before and after to help the meal process other than GDA's. always learning something new.
    It is similar to that: do this 3o min pre

    6 drol
    3aav2
    2 scoops mp
    25mg ephedrine

    Right during the meal
    1 b complex
    2 scoops mp
    Digestive enzymes
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    I will be saving these suggestions, thanks man
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    Day 24...

    Morning fasted cardio. 20 minutes light cardio. 10 min walk and 10 min jogging.

    Pm workout legs

    Leg press
    295x10
    655x10
    745x8
    835x8
    935x8
    1075x6
    1215x5 (3 sets of calve raises at this weight x 10 after this set)

    Leg extensions very short rest periods
    115x10
    145x10
    175x10
    205x10
    235x10
    265x10
    295x8
    295x5
    195x4
    105x7
    105x16

    Lying leg curls short rest
    110x12
    140x12
    170x8
    185x5
    200x4
    110x8
    110x12

    Pistol squat (1 legged) body weight
    BWx10 each leg
    BWx8
    BWx8

    Abductors
    3 sets of 25 reps @ 135 lbs

    Adductors
    3 sets of 15 reps @ 90 lbs

    45 min and no time for cardio. Good burn and wobbly legs at the end.

    Looks like I was using heaping scoops for my Alphamine bc tomorrow I will most likely be running out. All good though. There was 84 servings and I jumped to 3 scoops a day early in the log.

    Finished my night with a 25 minute cardio session. Walking and jogging with a good sweat right after dinner and before bed. Felt good to get a cardio session in. It was nothing intense but was a good calorie burn.

    Calories 2,227
    Macros



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    Day 25....

    Morning cardio. 18 minutes 10 min walk and 8 min jog. Good start to the day not much sweat or anything.

    Afternoon lift Chest day

    Machine chest press
    55x20
    70x20
    85x15
    70x20
    70x40 partials
    70x20
    70x15
    70x15
    70x15
    85x15
    100x10
    115x10
    85x15

    Incline DB press (DB's touching)
    30x20
    35x20
    40x20
    45x10
    50x12

    Flat DB press (db's touching)
    25x20
    30x20
    35x20
    40x20
    45x20
    50x14

    Decline press using pad from assisted pull up machine
    55x20
    70x20
    85x20
    100x15
    115x10
    70x15

    One arm cable fly
    2.5x15
    7.5x15
    12.5x15
    7.5x15

    Plate Floor press 45lb plate
    5 sets of 15 reps

    Shoulder is still an issue and hurts my workouts but I am able to get a little burn in my chest. My range of motion is poor and weight light but I do the best I can.

    Calorie 2,061
    Macros



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    When is your last day? How are you liking the stac so far?
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    Quote Originally Posted by EBF Inc View Post
    When is your last day? How are you liking the stac so far?
    Looking my last day will be Wednesday I believe. I love the stack but am a little disappointed in myself. I had a heavy binge weekend that, I feel, really halted my progress. I have been so busy with work that I haven't been able to get much cardio in. And I just got in a grove of when and how to use the MP and Recompadrol. That being said, I have been right on track with diet and gym for the last week and really being utilizing all the supps to their full potential. I think I made good progress this last week because I did everything how I was supposed too. I just wish the full 30 days would have been consistent.

    I really like the MP which I have only been using post workout but now I started drinking it during larger meals and I really like the mental affect it has as well as physical when mixed with Recompodrol. I feel like I don't bloat as much from the heavier meals and I don't wake up the next day feeling sluggish. That's prob a testament to the aav2 and Alphamine as well. But overall this has been great.

    I will be all out of alphamine tomorrow and I'm sad bc I'm down to my last couple days. I like how it jump starts my day with a little more energy and the taste of raspberry lemonade is always good to wake up too.
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    Day 26....

    Arm day:

    Started workout with 25 minute treadmill session. 449 calories burned and 2.75 miles ran. Ran at a moderate pace and a slow jog for warm up and cool down.

    DB Hammer curl
    25x20
    30x20
    35x20
    40x18
    45x15

    Bicep curl machine
    25x20
    30x20
    35x18
    35x13
    40x8
    25x15

    Cable curl machine
    20x20
    30x20
    40x18
    50x12

    DB concentration curl
    25x12
    30x10
    35x10

    Cable hammer curl
    50x10
    60x8
    40x8
    40x10

    Tricep extension machine
    25x25
    50x25
    60x15
    70x10
    80x4

    DB kick backs
    35x15
    40x15
    45x15
    50x12
    55x12

    Reverse grip tricep pull down
    10x15
    20x15
    30x12
    40x8

    Tricep extension cable
    40x20
    50x20
    60x20
    70x16

    Lying tricep extensions DB
    2 sets @25 lbs for 12 reps

    Ended with 20minute stair climber.this was a great cardio ending session. I would ideally like to keep up cardio like this the rest of the log.

    Cals 2,299
    Macros


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    Day 27...

    Busy day but managed to get my gym time in.

    Started with 25 minutes of spin bike. Good sweat and great start to workout.

    Back and abs today. Didn't record lifts today but I went light on all lifts. T-bar rows only at 125lbs, bent over rows only at 185. Also did fixed machine lat pull down, machine row, and some different variations of cable rows. Decent workout not great. Shoulder bothering me today. Also through in some oblique work as well as cable crunches and hanging leg raises.

    20 minute open stride cardio machine to end my workout. Good sweat and a decent machine.

    Calories 2,320
    Macros


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