Tuesday
chest/tri

incline barbell press 4 sets 8-12
decline dumbbell press 4 sets 8-12
incline fly 4 sets 8-12
machine press 7 sets 10 with min rest between

dumbbell overhead 3 sets 8-10
rope push down 4 sets 8-12
cable kick backs 3 sets 8-12
machine extension 7 sets 10 min rest

diet

meal 1 - 4 Weetabix and protein shake
meal 2 - 4 whole eggs and bowl porridge and pink of milk
after workout shake and banana
meal 3 - barritos
meal 4 - weight gainer shake
meal 5 - spag bol
meal 6 - 4 eggs scrambled and bowl of shreddies
snacks
peanutbutter on toast x 2
snickers bar tut tut
normall type yougart with corner bit on just ALDI cheap version

cals 4917
protein 260g
carbs 470g
fats 170g

This is just test see if can uploads my vids from phone

https://vimeo.com/157562923


Sent from my iPhone using Tapatalk

Isn't it cheating if you need a dog to pull you along?

it is but shes like my trainer as when all I want to do is stop she pulls you along makes you go more and does take lot out of it sometimes almost like im just skipping legs on the floor she does all the work
she does love to run she would go all day

I was just checking if could upload a vid straight from phone
now know can expect more lmao

weds
back/bi

widegrip pull down 4 sets 8-12
barbell row 4 sets 8-12
close crip cable row 4 sets 8-12
hyper extensions 4 sets 6-10 havent done lot of these before really think ill stick to deads
machine row 7 sets 10 min rest between

incline bench dumbbell curls 4 sets 8-12
straight bar curls 3 sets 8-12
machine preacher curl 7 sets 10 min rest between

thrs
quads
deep squats 4 sets 8-10
leg press 4 sets 8-12
leg curl 4 sets 8-12
leg press 7 sets 10 min rest between
then had 3 sets on bad girl machine 8-12 reps

diet much same

Friday
delts /traps

barbell press 4 set 8-12
side raise 4 sets 8-12
rear raise 4 sets 8-12
machine shoulder press 7 sets 10 min rest

dumbbell shrugs 3 sets 8-12
barbell shrugs 3 sets 8-12

Monday
hams / calf
stiff leg deads 4 sets 8-10
standing ham curl 4 sets 8-12
laying ham curl 3 sets 8-12
seated ham curl 7 sets 10 with min rest

straight leg calf raise 4 sets 8-15
seated calf raise 4 sets 8-15

diet
well im eating as much as can force down me lol

This was a great log Andy!

Thank you!

I just want to update those who are looking for these products with new links since we did some changes on GBN website.

Kalpa Sustaxyl
Kalpa Trenboxyl

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