Swole #Back

 2 set Warmup

Back Extensions: 20 reps, AB Wheels: 10 reps (5 count hold static position)
Conjugate Lower Back
Low Bar Good Morning: 3 x 95lbs, 3 x 135lbs, 3 x 225lbs, 1 x 245lbs, 1 x 275lbs
V-BAR Pull-downs: 12 x 160lbs, Chest Supported DB Rows: 12 x 45lbs
Wide Grip Pull-Ups: 10 reps, Arrows: 15 x 25lbs, 1 Arm Rows: 15 x 70lbs
Cable Pulldowns: 12 x 70lbs
FRONT SQUAT: 1 Count Pause
(4) 10 x 135lbs

Accessory Work
5 Sets of 5 reps Reverse Hyper x 90lbs, GHD Work

Walking Lunges 400m
11am – 8oz Chicken, 1 cup veggies, handful of nuts
6pm – 12oz Ground Turkey, 1cup veggies, whole avocado
8pm Carb Spike – Peanut Butter, 1 banana, Coconut Oil

Just started taking supplements again so i’ll be reintroducing them to my body slowly and will have links to what I’ll be taking on a daily basis. Remember supplements are to supplement a deficiency in your diet or to make it easier to get the proper nutrients your body needs to excel.


MegaWatt V2 PreWorkout

AlphaSurge DRV 


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