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deca jab
gym and 3km incline fast walk then abs seated crunch. 25@fullstack 25@fullstack +20kg 20@fullsatck +30kg dumbell side bends. 12@30kg each side 12 @40kg each side breakfast 3 cups of oats, 5 eggs and 1 yolk with a handful of sultanas washed down with a cup of tea, then protein shake |
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back
close grip lat pulldown 8reps@50kg, 8reps@75kg seated high row 8reps@40kg eachside, 8reps@80kg eachside, 8reps@60kg eachside superset on overhead pulldown cable row 8reps@70kg then seated high row 8reps@60kg eachside then repeated another twice at 60kg overhead pulldown cable row 8reps @50kg, 8 reps @80kg , 8reps @95kg 8reps@95kg reverse pec dec: 8reps@40kg, 8reps@75kg T-bar row 8reps@40kg, 8reps@60kg Biceps seated dumbell preacher curls [email protected], 8reps@20kg, 8reps@25kg superset barbell curl 8reps@20kg rested then repeated twice seated dumbell curls 8reps@20kg superset barbell curl 8reps@20kg rested then repeated dumbell curls 3sets of [email protected] dropped to 12kg inbetween each set without rest seated preacher curl machine 8reps@35kg, 8reps@50kg protein shake when got home |
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mid mornin
pro50 protein bar lunch 4slices of wholemeal seeded bread with peanut butter afternoon snack protein shake tea jacket potato with 3boiled eggs and 200gm ham evening snack 4slices of seeded wholemeal bread toasted protein shake and liv52, glucosomine, omega3 fish oil and taurine |
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some motivation
http://www.youtube.com/watch?v=yjs_K...ayer_embedded#! Last edited by sniper300c; 09-08-2011 at 11:33 PM. |
Tags |
deca, diet, equipiose, muscles forum, test-e |
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