Based on the discussion on this thread about trainind ADD I’m again changing programs. I’ll try to stay on this one for as long as I can. I’m doing a 4 day PPL
Since my main goal now is getting losing fat while retaining or gaining some muscles, I think will be a nice turn around.
18/10 Pull Day:
Ergo Wide Grip Underhand Pulldown: 10º*8 6 9º12 *15
Deadstop DB Row(Hadi Choppan style) 40kg R8;L7 R7/L7
DB Shrugs 3s contract 18kg/s 3x6
Skipped deadlifts, my low back was already strained by the DB rows
EZ-Bar Curls: 16kg *15 18kg *12 20kg *10 22kg *8
DB Curls 3s negs 12kg *6 10kg 2x10
Cable Curls 3º 2x20
Weight today was 83kg, but I’m felling leaner and more muscular, a little. Saving a pic to compare further on.
