Back and Shoulders

Pull Ups (Wide Grip-BW)
12,12,12,12

Seated Cable Row
140-15,15
260-12,12 (stack)

Db Deadlift
50-15
80-12,12

Standing Bar Press
65-15,15
135-7,7

Side Ups
30-12,12,12


Macros
P-220
C-200
F-45
Fr-25

Supplements

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-NOexplode

Intra W/O BCAA'S Creatine after Strength Training

6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB