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Old 04-18-2014, 11:27 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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Workout
Upper body warm up
Speed Barbell row 2X3 120, 2X3 130, 2X3 140, 2X3 135
Lat pulldown 3X10 140
Cable row 3X15 120
Standing Pulldown set 3X17 85
Shrugs 3X12 210
Machine lateral raise 3X18 65
Dumbbell shoulder press 3X9 50
Giant set (3 sets)
Band lateral raise 13 reps
Behind the neck shoulder press 13X50
Incline bench rear delt raises 24/8 19/10 14/12 9/15
Rotator and scapular conditioning
cool down

Macros
Calories 3155
Protein 220
Carbs 355
Fat 95

Supplements
Green tea extract 400 mg X 4
ALA 200 mg X3
Multivitamin X1
D3 5000 IU X 1
Fish oil caps X 6
2 g beta alanine, 3 g creatine, 5 g BCAA
Post protocol + 6 dumdum lollipops
1 scoop of Protogen
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