sirk
New member
Waiting on Osta/forma to arrive, already taking Erase 3caps daily. Will do osta at 25/12.5/25/12.5/25/12.5. Will start using forma on the 4th week.
Wt: 192 Goal: Recomp Addl Sups: Jacked 2scoops Multiv/fish oil
Day 1
A)Machine high row
90*8 90*8 90*8
A)Wide lat pulldown
110*8 120*8 130*8 140*8 150*8 160*5^15(lat only) 160*6^14 160*6^6
B)Preacher Curl
65*10 75*10^5(upper contraction) 85*3^7 85*4^4^4(upper/lower) 90*4^4^4 90*3^4^4 (75*5^5^5 65*9^2 (Wide grip)
C)Shrugs
275*8 315*10 365*10 405*6 405*6 405*5 (275*15 275*11 (Lift and hold)
A)Machine low Row
125*5 125*6 125*8
B)DB Front and side raises
25*6 25*6 25*6
A)Delt machine
105*10 90*10 105*8 90*6 105*5
B)Cable curls One arm into two
50*10/100*9 60*5/120*5 70*3/140*3
A)Close grip lat pulldown
170*6 170*4 170*5
B)BB row
185*6 215*6
Wt: 192 Goal: Recomp Addl Sups: Jacked 2scoops Multiv/fish oil
Day 1
A)Machine high row
90*8 90*8 90*8
A)Wide lat pulldown
110*8 120*8 130*8 140*8 150*8 160*5^15(lat only) 160*6^14 160*6^6
B)Preacher Curl
65*10 75*10^5(upper contraction) 85*3^7 85*4^4^4(upper/lower) 90*4^4^4 90*3^4^4 (75*5^5^5 65*9^2 (Wide grip)
C)Shrugs
275*8 315*10 365*10 405*6 405*6 405*5 (275*15 275*11 (Lift and hold)
A)Machine low Row
125*5 125*6 125*8
B)DB Front and side raises
25*6 25*6 25*6
A)Delt machine
105*10 90*10 105*8 90*6 105*5
B)Cable curls One arm into two
50*10/100*9 60*5/120*5 70*3/140*3
A)Close grip lat pulldown
170*6 170*4 170*5
B)BB row
185*6 215*6
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