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Old 04-15-2014, 03:47 PM
JT67 JT67 is offline
JT67 is hitting the books as hard as the weights
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Join Date: Mar 2014
Location: Upstate New York
Posts: 33
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Quote:
Originally Posted by Commander View Post
Congratulations
Thanks!

Last night was the start of my week of tapering I am keeping the weights the same just reducing some reps and sets

Workout
Foam rolling
Sleeper stretch
Band pec stretch
Lat stretch
Band dislocator
Barbell row 3/170 3/180 3/190
Pull up 10, 7
Pulldown 8/140
Bench Press 3/190 3/200 3/210
Decline Bench 9/165 9/165
Shoulder press (dumbbell seated) 3/65 3/67 3/70
dumbbell curl 6/45 6/45
Tricep pressdown 9/72 9/72

Serratus punches
Band face pull ext rotation
mini band pull apart
lying handcuffs
Foam rolling
Sleeper stretch
Band pec stretch
Lat stretch
Band dislocator


Supplements
Green tea extract 400 mg X 4
ALA 200 mg X3
Multivitamin X1
D3 5000 IU X 1
Fish oil caps X 6
Pre workout: 2 g Beta alanine, 6 g Citrulline, 3 g Creatine,5 g BCAA
Post workout: Post Protocol + 6 dumdum lollipops
1 scoop of protogen

Macros
355 carbs
95 fat
220 protein
3155 calories
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