Nov 2nd
B/W = 156.6
Off weights and cardio
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Nov 3rd
Body weight = 157.4
Re-feed day
Arms and Traps. Tracking pic day
Pre w/o: K-Otic, HMB, i-Rush, Karbolyn
Intra w/o: BCAA’s
Post w/o: AAEFX’s NF Pro whey, HBM, GlutaZorb , AAEFX Karbolyn, spinach shake.
W/O: Light weight, slow tempo
Alternating Incline Bench Db Curls (R/L)
• 20’s x 20/20
• 30’s x 10/10
• 30’s x 10/10
• 30’s x 10/10
• 30’s x 10/10
Db Concentration Curls (R/L), no brake between sets
• 30’s x 10/10
• 30’s x 10/10
Tri Press Downs “V” handle super sets – Overhand/Underhand
• 35 x 10/10
• 35 x 10/10
• 35 x 10/10
• 35 x 10/10
• 35 x 10/10
(Same as 10 single sets)
Db Shrugs
• 30’s x 30
• 30’s x 30
• 30’s x 30
• Speed reps didn’t count reps
• Speed reps again
LBA, Cell Rush
DB speed shrugs again for 2 sets
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