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  #35  
Old 04-20-2014, 07:46 PM
JT67 JT67 is offline
JT67 is hitting the books as hard as the weights
Newbie
 
Join Date: Mar 2014
Location: Upstate New York
Posts: 33
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Workout
Foam roll thoracic spine + posterior shoulder and chest
Sleeper stretch
Pec stretch
Roller angel
Band shoulder dislocator
Speed Bench 3/125 3/125 3/135 3/135 3/145 3/135
Incline press 2X12 70
Push up 12
High Single arm Cable cross over 1/19 25
Preacher curl 3X10 95
-superset-
Tricep pressdown 2X 12/65
cable curl 1X12 40
-superset
Tricep behind neck cable extension 1X15 35
Behind the back cable curl 2X16 10
-superset-
Tricep cable single arm pulldown 15/10
Serratus punches 11/25 24/12
mini Band pull apart
Mini band face pull + ext rotation
Foam roll posterior shoulder and chest
Tricep stretch + Bicep stretch
Band pec stretch
Band shoulder dislocator

Macros
Calories 3000
Protein 220
Carbs 315
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
5 g BCAA, 2 g Beta Alanine, 3 g creatine, 6 g citrulline
Post Protocol + 6 dumdum lollipops
1 Scoop protogen
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