oh yah test gel at 0630 am 41mg a day.
Back, Traps and abs today with 20 minute cardio
now i may not have the names exactly correct on all these so bare with me, hopefully you get it
here goes
Pull ups wide grip 10x 2 , 7 x 1, was weak starting, well not weak just not pumped until i hit lat pulls next then it was on,
Wide grip lat front pull downs 100lbs x 20x 1, 220 x 8x 1 , 160 x 12 x 3, 200 x 8 x 1.... 220 had tough time doing FRM 80% of full ROM though ... so i really wont count this yet...
Bent over One hand low cable rows up to hip at a time 35x 20 x 1 , 50 x 12x1, 57x 10x1 ,50 x10x 1 , i usually super set this above but lighter on each, but this month trying to stay heavy
Close grip under hand lat pulldown 120x 15x 1, 220x 10x 1, 180x 10 x 1, 160x 10 x 1
Close grip t handle ( i think) seated rows, 120x 19x 1 , 200x 10x 1 , 160x 10x1 , 180x9x1
did another back/trap exercise i think it was hammer strenght low row , not sure doing this off memory, 60x12x1, 50x15x1, 50x12x1 ( i think)
Back extensions 170x30 x1 was not really failure i just stopped at 30 , usually im failure at 30 with 150 or 170 but i did a good bit of exercises today, some people say i overtrain but this is a short and sweet as i can get , anything less i feel like oi didnt accomplish much...it is what it is.. any advice here will take listen
ok then hit abs
dont know names of these , but flat on back legs on flat bench crunches 30x 1, 25x1 , 20 x 1,
I was basically supersetting with 40 second pauses between this and planks with feet toes up on flat bench arms on ground 75 second holdx 3 ... i superset between these.
Then cardio treadmill incline 10 , speed 3.5 fast 3.0 slow , climbing 10 minutes 1 minute switches between 3.0 and 3.5, then in last 10 minutes dropped incline to 8 and then 6 same pattern , i usually sprint at 8mph for 1 minute walk at 3.5 for 2 for 20 minutes 5 days a week but shin splints killing me so this is working me pretty good. until splints go away...
tomorrow chest, obliques and cardio
Peace