Myostatin builds mass monsters

Myostatin builds mass monsters

January 5, 2016 Back and Biceps

Day two of the prep was back and biceps. I have been concentrating on the rep quality versus the weight this year. Especially on back day, I feel quality will always be better than quantity on back day. Momentum is the killer of all back workouts. I am trying to bring my back to its former glory.

Back and Bicep Session

Hammer Strength High Pull 10@2 plates, 10@3 plates, 10@4 plates

Machine Row  10@150, 10@170, 10@190, 10@210

Front Lat Pulldown WG 10@170, 10@190, 10@220, 10@240

One Arm Barbell Row 10@2-25 lb plates, 10@3-25 lb plates, 10@4-25 lb plates, 10@5-25 lb plates,

Seated Good-mornings 50 lb dumbells 4 x 12 reps

Free Motion Rows 10@120, 10@130, 10@140, 10@150

Back Extension Machine 15@150, 15@160, 15@180, 15@190

Machine Preacher Curl 10@1 plate, 10@1 plate and 25 lbs, 10@1 plate and 25 lbs, 10 @1 plate and 25 lbs.

Barbell Curl 15@60, 15@80, 15@90, 15@90

Hammer Curl 4 x 10@50

20 mins treadmill @125 BPM

Diet:

Meal 1:

5 whole eggs/3 whites

2 pieces Ezekiel Bread

Meal 2:

55 gram whey isolate

3/4 cup oats

1 tablespoon natural PB

Meal 3:

8 oz turkey

salad w/red wine vinegar

3/4 cup brown rice

1/3 cup almonds

Meal 4:

55 grams whey isolate

3/4 cup oats

1 tablespoon natural PB

Meal 5:

8 oz fatty fish

6 oz sweet potato

salad w/red wine vinegar and macadamia nut oil

Meal 6:

55 gram whey isolate shake

3/4 cup oats

1 tablespoon natural PB

Meal 7:

28 grams whey isolate

1 tablespoon natural PB

 

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