Oakley6575
Member
Morning Weight: 185.6lbs
Low Day
Direct Protein: 250g
Direct Carbs: 50g
Added Fats: 50g
Low Day
Direct Protein: 250g
Direct Carbs: 50g
Added Fats: 50g
Pull A | Weight | Reps | Sets |
DB Chest Supported Row | 50lbs | 15 | 4 |
Seated Cable Rows | 120lbs | 15 | 4 |
DB Seated Rear Delt Flys | 25lbs | 20 | 4 |
DB Shrugs | 70lbs | 15 | 3 |
EZ Bar Curls | 75lbs | 15 | 4 |
DB Curls | 25lbs | 15 | 4 |
Decline Crunches | BW | AMRAP | 3 |
Push A | Weight | Reps | Sets |
Incline BB Press | 200lbs | 12 | 3 |
DB Flat Press | 55lbs | 12 | 3 |
Dips | 25lbs | 15 | 2 |
EZ Bar Tricep Extensions | 60lbs | 15 | 3 |
Tricep Rope Pushdowns | 20lbs | 15 | 3 |
Seated DB Lateral Raises | 20lbs | 15 | 4 |
Legs A | Weight | Reps | Sets |
Calf Raises | 120lbs | 15 | 3 |
Lying Leg Curls | 75lbs | 15 | 3 |
RDL | 185lbs | 12 | 2 |
Leg Extensions | 155lbs | 12 | 3 |
Leg Press | 440lbs | 12 | 2 |
My diet is very basic. I'm able to pick from an approved food list for each macro. Here is my current medium day break down but this will change dramatically next week during the rebound.@Oakley6575 can you share a medium day’s meal plan looks like if you don’t mind. Thanks brother.
Thanks bud!Great transformation!
Pull B | Weight | Reps | Sets |
Neutral Grip Pull Ups | BW | AMRAP | 3 |
Lat Pulldowns | 120lbs | 15 | 3 |
DB Seated Rear Delt Flys | 20lbs | 20 | 4 |
DB Shrugs | 70lbs | 15 | 3 |
EZ Bar Curls | 75lbs | 15 | 3 |
DB Curls | 25lbs | 15 | 3 |
Decline Crunches | BW | AMRAP | 4 |