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Ala akong paki.
One Arm DB row
10/10/8/8 reps = 30/35/37.5/40 kg
Rev grip Lat Pulldown (2s contraction, slow eccentric)
10/10/8/8 reps = went up to 160lbs
Wide rev grip partial deadlift (slow eccentric)
3 sets of 5 reps = 199 lbs
DB Biceps Curl, slow eccentric, 2s contraction (8, 8, 6, 6) - 7.5kg to 12.5kg
Alt Hammer Curl (12, 12, 10, 10 reps) -7.5kg to 12.5kg
One Arm DB biceps curl, 8 reps then 2 reps of slow eccentric. 30 s rest in between sets. 3 sets. - 7.5kg
Rest day today.
Came back from vacation last Tuesday. Workout on Tuesday and Wednesday.
Tuesday - Back and biceps.
Wednesday - Chest and triceps.
Winding down today, getting ready for tomorrow's leg day.
Strength up after all the food. Still feeling good tho.
Your food intake is irregular.
Your sleep pattern is irregular.
And now you want to introduce a bigger variable - mass gainer for muscle growth?
I can guarantee you, your money will go to waste. Fix your food intake. Fix your sleeping pattern. Optimize your recovery. Create a healthy routine. THEN, let's talk about supplementing your program.
It's like saying, oh hey, let's buy big fancy TV but we don't have electricity and lock for our house.
I still prefer tuna kasi 0 fat siya. Altho, that depends on what you need. Generally speaking, I stay away from canned food, unless walang choice. Fresh food is still better compared to processed foods.