Wednesday Stiff arm pulldowns 4x12 Pulldowns 4x12 Close grip pulldowns 4x12 Underhand pulldowns 4x12 Rows 3x12 Shrugs 4x12 Upright rows 4x12
Thursday Cable skulls 4x12 Pressdowns 4x12 Underhand Pressdowns 4x12 Bb curls 4x12 Db hammer curls 4x12 Db preacher curls 4x12
Still training, just got lazy about posting. I'm starting intermittent fasting today. 16/8. Macros will be 225g protein, 150g carbs and 60g fats
I had hernia surgery last October and I put on some fat. I wanted to try something to shake things up
Machine bench 20/15/12/10/10 High cable flyes 5x15 Db bench 5x20 Db upright rows 5x10 Db laterals 20/15/12/8/8 Db front raise 3x10 Db rear laterals 25/20/15/15/15
I'm discontinuing IF for the most part. I'll still stop eating in the evening and won't eat my first meal until about 12 or so hours later. The 16 hour fast messed up my digestive system too much and it wasn't worth it. I did lose about 12# and a full inch off my waist so that was good. It also showed me I eat too many times when I'm not really hungry.
Wide grip bench 5x10 High cable flyes 5x15 Steep incline bench 5x10 Low cable flyes 5x12 Db laterals 5x10 Db front raises 5x10 Db rear laterals 5x10
Lat pulldowns 5x10 Underhand pulldowns 5x10 Stiff arm pulldowns 3x10 One arm pulldowns 5x10 Db rows 5x10 Trap bar shrugs 5x12 Incline bench shrugs 5x20 Db pullovers 3x10 Face pulls 3x10