RP Hypertrophy 6 week back/bicep focus
Lat pull-170x13x3sets
Narrow lat pull-160x13x3sets
Arsenal chest supported row-50x15x2sets
Alternating bicep curls-35x15x3sets
Reverse ez bar curl-40x15x3sets
Tricep pushdown machine-195x15x3sets
Tricep extension machine-90x15x3sets
EZBar preacher curl-50x15x3sets
hanging leg raise-15x3sets
Cardio
20min incline treadmill post WO
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
15mg iron
Notes
Great back/arm day today. Felt strong on all movements!
RP Hypertrophy 6 week back/bicep focus
Smith flat bench-245x9x3sets
Converging chest press-145x11x3sets
Pec dec-165x15x3sets
SS pushups/plate raise-BWx20/25x15x3sets
Rope extension-55x15x3sets
Three way raise-20x30x3sets
Cardio
20min incline treadmill post WO
25min vigorous love making post WO
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
15mg iron
Notes
Worked out at Mrs. S.gentzās gym today. Always like training with her.
RP Hypertrophy 6 week back/bicep focus
Lat pull-170x14x3sets
Narrow lat pull-160x14x3sets
Arsenal chest supported row-50x16x2sets
Alternating DB curl-35x16x3/20xfail
Machine pushdown-200x15x3sets
Machine extension-95x15x3sets
Cardio
20min incline treadmill post WO
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
15mg iron
Notes
Everything felt heavy today.
Had to eat meal3 early so 3 hours passed until WO. Should have grabbed a snack pre WO.
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
15mg iron
Notes
Decent arm pump today. Glad tomorrow is the last day before the deload. Feeling a little beat up.
Think the diet will change starting next week. Starting a fat loss phase.
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
15mg iron
Notes
Deload week. As usual I try to nail a bench PR! Was extremely sick last weekend and had an extremely hectic work trip to Detroit mon-wed. So glad iām home but so exhausted. Just been eating 3 sensible meals and not really worrying about it too much. Mostly clean. Gonna keep doing this through the weekend then back to diet. Slowly working toward 195lbs or so. The mirror will tell me when to stop.
RP Hypertrophy 6 week back/bicep focus Deload week
Arsenal Leg extensions- 90x12x4sets
Seated leg curls-100x15x4sets
Seated calves-50x15x4sets
Cardio
20min incline treadmill post WO
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
15mg iron
Notes
Deload week continues. Feel worn down today.
Will be planning out next 5 weeks of diet and training this weekend.
Going into fat loss mode. May continue bicep focused training.
RP Hypertrophy 4 week modified High Evolutionary
Smith flat bench-225x10x3sets
HS iso incline press-180x10x3sets
Pec deck-160x15x3sets
Reverse pec deck-130x15x3sets
Three way raises-20x30x3sets
Cardio
20min incline treadmill post WO
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
15mg iron
Notes
Ok, back at it today. Going back a to 5 day on/2 day off split. Will be a little more balanced than the back/arm split i just finished. Diet is shifting carbs around training now. Working to lean out a bit over the next couple months. Cardio will increase a bit over the coming weeks.
Iām now a thechickenpound.com affiliate so I can offer 10% off all orders with my code below.
RP Hypertrophy 4 week modified High Evolutionary
Ez bar curl-60x15x3sets
Reverse Ez bar -40x15x3sets
Rope hammers-35x12x3sets
Alternating DB curl-30x12x3sets
Machine extension-90x15x3sets
Machine pushdown-190x15x3sets
Rope extensions-35x12x3sets
Machine crunches-100x15x4sets
Cardio
20min incline treadmill post WO
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
15mg iron
Notes
Decent training today. Sleep was shit last night and didnāt have time for a nap today. Hopefully tonight will be better.
