Lat Pull Down(under)
100-15,15
220-8,8
240-7
Deads with Bar (my low back sucks!)
135-12,12
315-3
275-12
Db Row
60-15
100-,12,12
Upright row
40-15,15
80-12,12
Side lateral up/down
15-8,25-8,30-8,20-8
15-8,25-8,30-8,20-8
15-8,25-8,30-8,20-8
Cardio = 30min. (post Training)
Macros
P-220
C-200
F-45
Fr-25
Suplements
1) Whey-MultiVitamin-L carnitine-B12-OxyElitePro
2)Fishoil
3)OxyElitePro
4)Fish oil-----Huma Pro for extra protein with sardines
5)(Pre w/o) ALA-BN StrikeHD-Beta Alinine-C4
Intra W/O BCAA'S Creatine after Strength Training
6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB
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