My road to glory part 1

[Chupapi7847]

Thanks bro will do!

 

[Chupapi7847]

What’s up guys man what a week it’s been so far feeling pretty fatigued and drained from everything so today’s rest day was much needed. Bodies feeling achy and recovery hasn’t been the best due to the lack of sleep I’ve gotten from the late work schedule I got thrown at me all week. Backs feeling sore from yesterday’s pull workout which isn’t necessarily a bad thing but just feeling spent. No fasted cardio this morning was nice since I got to sleep in which I needed for sure but was still pretty tired this morning so thankful I didn’t have to grind it out right away. My work week is over though so looking forward to sleeping in tomorrow and crushing my favorite workout of the week push/leg day. Thinking of switching up my English muffins and oatmeal for some bomb ass pancakes tomorrow morning which would be a tasty switch up and change of pace. Catch you guys tomorrow with some gains!

 

[Chupapi7847]

What’s good gym family happy Friday to all let’s start this weekend off with a banger of a workout. Today started off slow but great I got a solid 10 hours of some good sleep in which I desperately needed and tbh could have kept sleeping but it was 10am and wanted to get my day started. Down 1.5 pounds today which is a good thing as I was looking bloated the last couple days. As usual on training days we start off with 30 minutes fasted liss cardio and that was kinda brutal today bc I was still half asleep and starving so all could focus on was the meal id get to eat when I was done which made time drag on but we got it done like a champ. Shook up the meal plan and macro matched some pancakes with zero sugar chocolate chips and zero cal chocolate sauce, straight fire homies! Will probably do it again tomorrow too, feels nice to shake things up a bit. Since no work today I took it easy and relaxed today which felt amazing to just do nothing and chill I even bought the “new” Pokemon fire red port for the switch today and played that which was pretty nostalgic. Overall though felt pretty tired for a bit and only half motivated to go train but once I got the ball rolling I felt real good and strong today off all the sleep I caught up on. Acne flare up seems to be the same not getting any worse or clearing up but I count that as a win. Knees were pretty stiff and very mild aches in them today but not sure why hopefully it’s just a one off thing and it doesn’t become an issue that impacts training, I was still able to grind it out today which is a good sign.
Todays workout:

Day 5 push/leg

• Leg ext 3 10-15@220 13/10/10
• Sl leg press 2x10-15@200 13/13
• Seated ham curl 2x8-12@190,200 11/9
• Prime lateral raise 3x10-15@125 14/10/8
• Hammer strength incline 2x8-12@120 11/9
• Pec Dec 3x10-15@160,160,150 11/8/7
• Bilateral tri extension 3x8-12@175 17/12/10

Super solid workout today feeling really accomplished with what I got done, hit a few rep pr’s and pushed it to the limit today and that’s all we can try to do each and every workout the pr’s are just a bonus 🤙🏾

#teamUSP

 

[Chupapi7847]

What’s good gym bros it’s Saturday and the last lfting day of the week for me so you know we had to grind out a solid one! Today started off less tired than yesterday and we still managed to get in a solid 9 hours of sleep in as well so that helps. But damn did I not wanna do fasted cardio at all again today, been a struggle to get those sessions in lately when they used to be a breeze, think it’s just a slump phase that’ll pass with time and get better. We still grinded it out though and even threw an extra 15 minutes onto it too since my weight jumped up a few pounds from yesterday and I want to try to shed some of the water weight. Overall though bodies feeling pretty good today and all my movements today felt great no aches or soreness that got in the way. Felt strong again today and can only assume it’s the good sleep I’ve been getting this weekend after insomnia flare ups last week and a hectic work schedule this week I’m finally getting the rest I need between sessions. Looking forward to tomorrow’s off day to get some good r&r in and get my meals and things ready for the long work week I’ve got next week, plus no cardio on off days just steps which will be a nice break that I’ve been wanting.
Big news USP HASE A SALE GOING ON TODAY THROUGH MARCH 03 get some great gear at a great price!!
Todays workout:

Day 6 pull

• Nautilus sa lat pull down 4x10-15@90,90,90,80 15/11/10/11
• Chest supported t bar row 3x8-12@90 12/10/10
• Single arm cable row lat bias 2x8-12@80,70 10/10
• Pulldown upper back focused 2x12-20@180 16/13
• Rev pec Dec 3x10-15@110 13/12/10
• Db hammer curl 2x10-15@40 14/
• Db preacher curl 2x10-15@30,20 10/13

Gear:

• USP Test E 100mg EOD
• USP MAST P 140mg EOD
• 4iu gh daily
• USP cialis 10mg daily
• 20mcg clen daily
• 1mg mots c EOD
• 80mg Telmisartan daily

Meal 1

• 200g egg whites
• 2 whole eggs
• 2 English muffins
• 100 g strawberries
• 50g oatmeal

Preworkout meal

• 40g whey isolate
• 100g blueberries or 100g apples
• 80g oats with a tablespoon of cinnamon, 2 stevia packets or 90g cream of rice
• 20g peanut butter

Meal 3

• 150g chicken
• 100g green beans
• 300g jasmine rice

Meal 4

• 180g 96/4 ground beef
• 100g blueberries
• 100g zucchini
• 450g white or sweet potatoes

#teamUSP

 

[Chupapi7847]

What’s going on fellas it’s Sunday so no gym for me just gotta get my 10k steps in and take it easy for the day which feels much needed after a long week this week. I was able to catch up on some sleep this weekend and can start the work week off right this week by getting to bed on time and getting minimum 7 hours of sleep in tonight. Today was productive as I take the time gained from not training to get my grocery shopping and cooking done for the week, meal prepping my meals for the week is a must and makes things much easier with my busy schedule. If you’re not meal prepping out your week what’re you doing!? Had a great weekend overall and looking forward to getting back to training tomorrow. Legs were still a bit sore today from Friday so hopefully they’re ready to go tomorrow bc it’s leg day again which is probably tied if not overtaken as my favorite lift day of the week. Been loving my leg days lately and really trying to bring them up, hack squats are a bitch but I love them lol. Cycles going great so far no issues and the acne is clearing up, it was just a small flare up anyways which I believe was brought on by starting to wear beaters under my t shirts again which may be causing me to sweat more and trap it in throughout the day so even though I enjoy wearing them I may have to stop. Hope everyone had a great weekend and let’s start the week off right tomorrow!

Off day meal plan

Meal 1:

• 200g egg whites
• 2 English muffin
• 3 whole eggs
• 100g strawberries

Meal 2:

• 150g chicken
• 120g jasmine rice
• 100g green beans

Meal 3:

• 150g chicken
• 120g jasmine rice
• 100g green beans

Meal 4:

• 180g ground beef
• 200g potatoes
• 100g zucchini
• 80g blueberries
• 40g avocado

Gear:

• USP Test E 100mg EOD
• USP MAST P 140mg EOD
• 4iu gh daily
• USP cialis 10mg daily
• 20mcg clen daily
• 1mg mots c EOD
• 80mg Telmisartan daily

#teamUSP

 

[Chupapi7847]

We’re back boyssss! It’s Monday funday and we’re crushing the leg workout today! Started off the day as always with some fasted cardio which was much easier today than the last few days, 30 minutes on the elliptical felt like 15. May or may not be bc I played fire red at the same time I did cardio 😂 whatever works am I right! Feeling good today even though I got around probably 6.5 hours of sleep last night and about a quarter of it was restless but that’s how it goes sometimes with insomnia and anxiety. Today was rough hunger wise as I crushed all my meals but was starving in between them, I even had 2 mini cucumbers between breakfast and meal 2 but I think that only made me hungrier! Win some days lose others I suppose, let’s just hope that means my metabolism is at 100%. Had some gut issues today and I’m unsure where the cause bc yesterday and this morning were strictly on plan so that was weird but it cleared up thankfully by mid day. It was probably worse for my coworkers bc I was stinking them out 😭😭. Still feeling really good on this cycle and I find I’m getting more vascular it feels like even though my weights going up and I feel softer these days. Todays leg day was a mad success was able to push it without any issues and felt pretty strong on most of my movements except hack squat where I was average today hit the same weights and reps as last week though for the most part so can’t be mad at that! Did have a mild groin pain on my second set so we stopped at 6 but had another 1 or 2 left in the tank. Got in and out quick in about an hour.
Today’s workout:

Day 1 legs

• Seated leg curl 3x8-12@190 11/9/8
• Leg extension 2x10-15@240 12/9
• Hack squat 2x8-12@450 8/6
• Leg press 2x12-20@400,450 20/15
• Abduction machine 2x10-15@160 15/11
• Standing calf raise 3x12-15@180 15/13/11

#teamUSP

 

[Chupapi7847]

What’s going on homies it’s Tuesday so that means we’re PUSHing hella weight today lol. Tuesdays are important days for me because they’re also my check in days and today we had a big change. To help with my hunger levels throughout the day and especially on the weekends with my snacking(minimal) my coach decided to add a fifth meal in. He gave me a scolding bc even though snacking was minimal and healthy options like veggies and rice cakes etc he’s pretty strict on me sticking solely to the meal plan so we’re going to see how another meal helps. We’re keeping macros almost the same just borrowing a little from my last meal of the day’s carbs lowered by 70g. I’m not a huge fan of change in general once I get into things and I’m worried of not feeling full after my last meal but I’m willing to give it a try, it’s probably for the best in general to keep me on track. Getting scolded never feels good but I appreciate being held accountable. Other than that no real changes being made moving forward. Been having some gi issues that last few days and feeling very bloated and it came to my attention it’s likely from too much artificial sweeteners I add into some of my meals and will need to cut that back. So no more brown sugar sweet potato or oatmeal for me for the rest of the week to clear things up. Also need to probably work on my caffeine addiction but one problem at a time lmao. Today’s workout was killer though got a nasty pump and felt really strong today pushing up the weights on several exercises which is great bc that means I’m getting stronger which means I’m getting bigger and size is the prize rn.
Todays workout:

Day 2 push

• prime lateral raise 3x10-15@125 15/11/10
• Hammer strength incline 2x8-12@115 10/6
• Db flat bench 3x8-12@85 12/12/10
• Pec Dec 3x10-15@160 15/12/10
• Bilateral tri ext 3x12-20@175 17/14/
• Sa tri pushdown 2x10-15@70,60 10/14
• Rope ab crunch 3x15-30@175 27/17/15

New meal plan:

Macros: 3073 cal 248 p 385 c 59 f

Meal 1

• 200g egg whites
• 2 whole eggs
• 2 English muffins
• 100 g strawberries
• 50g oatmeal

Preworkout meal

• 40g whey isolate
• 100g blueberries or 100g apples
• 90g cream of rice
• 20g peanut butter

Meal 3

• 150g chicken
• 100g green beans
• 300g jasmine rice

Meal 4

• 180g 96/4 ground beef
• 100g blueberries
• 100g zucchini
• 380g white or sweet potatoes

Meal 5

• 200g 0% plain Greek yogurt
• 150g strawberries
• 20g whey iso
• 1 rice cake

#teamusp

 

[Chupapi7847]

Yo what’s up fellas today’s Wednesday and we’re keeping it short and sweet since I already had my whole log typed up and the site crashed and deleted it. Fasted cardio was a bitch bc I was superrrr tired this morning even though I slept pretty solid for 7 hours. Gi issues are getting better but still dealing with some issues. Hit an epic pull day today despite feeling rundown for most of the day and even moved the weights up on several exercises.
Todays workout:
Day 3 pull

• Nautilus sa lat pull 2x8-12@90 12/10
• Chest supported T bar row 3x8-12@90 13/11/9
• Hammer strength sa high row (lat bias) 3x10-15@135,135,115 11/10/12
• Sa cable pullover 2x12-20@90 15/12
• Db preacher curl 3x10-15@30,30,20 11/8/10
• Sa cable curl 3x10-15@35,35,30 10/10/11

Meal plan:

Meal 1

• 200g egg whites
• 2 whole eggs
• 2 English muffins
• 100 g strawberries
• 50g oatmeal

Preworkout meal

• 40g whey isolate
• 100g blueberries or 100g apples
• 90g cream of rice
• 20g peanut butter

Meal 3

• 150g chicken
• 100g green beans
• 300g jasmine rice

Meal 4

• 180g 96/4 ground beef
• 100g blueberries
• 100g zucchini
• 380g white or sweet potatoes

Meal 5

• 200g 0% plain Greek yogurt
• 150g strawberries
• 20g whey iso
• 1 rice cake

Gear:

• USP Test E 100mg EOD
• USP MAST P 140mg EOD
• 4iu gh daily
• USP cialis 10mg daily
• 20mcg clen daily
• 1mg mots c EOD
• 80mg Telmisartan daily

#teamUSP

 

[Chupapi7847]

What’s up my dudes happy Friday to all, it’s a great day bc my weekend has officially started (a day late thanks too ot but hey it’s money) and I’m back in the gym off my rest day yesterday ready to kill my combo leg/push workout today. Woke up a pound down which I’m not mad at bc I’m still feeling bloated but the gi issues are getting better now that I cut out a lot of the artificial sweeteners I was eating and the lower cals of my off day. Started off like always with fasted cardio which wasn’t super terrible but man I’m just tired this week happy for the work week to be over after today and gonna try to get a solid 9 hours of sleep in tonight and wake up whenever my body wants to and not to an alarm. Feeling worn down this week in total but despite that I’m having some really good lifts this week and feeling strong in the gym, does it make sense, no. But I’ll take that dub any time. Today was no exception I was almost dreading getting this lift in once the time came but once I warmed up I was like a machine. That’s what makes the difference in the end I think, doing what’s necessary not what you want to do. Big news though USP is having yet another sale on some quality gear grab some while you can fellas.

Todays workout:

Day 5 push/leg

• Leg ext 3 10-15@240,240,230 12/10/9
• Sl leg press 2x10-15@200 20/16
• Lying ham curl 2x8-12@160 11/9
• Prime lateral raise 3x10-15@130,130,125 12/10/10
• Hammer strength incline 2x8-12@115,100 8/9
• Pec Dec 3x10-15@170,170,160 12/10/10
• Bilateral tri extension 3x8-12@175 17/12/10

Gear:

• USP Test E 100mg EOD
• USP MAST P 140mg EOD
• 4iu gh daily
• USP cialis 10mg daily
• 20mcg clen daily
• 1mg mots c EOD
• 80mg Telmisartan daily

#teamUSP

 

[Chupapi7847]

What’s going on gym folk we got a weekend workout session on this fine Saturday and it’s the only thing on today’s schedule so you know we came prepared. Got me some good sleep last night of a solid 9/9.5 hours I was actually so tired last night I passed out playing my switch lmao. I needed it though and I woke up feeling refreshed for the first time this week. Fasted cardio was much easier completing this morning when I wasn’t half asleep for it. Switched breakfast up this morning and treated myself to one big pancake with zero cal chocolate sauce and a few zero sugar chocolate chips substituted for my oats and bagel which was amazing and nice to switch things up to not get sick of the diet. Had my morning injections today and those went smoothly as always but damn does the 3cc syringe get old sometimes, that fucker goes so slow. Had a lazy day for the most part minus a couple chores and got mentally prepared for my workout today. Today is pull day and my last workout of the week and with my extra sleep in my system we went hard af plus I feel I need to bring my back up anyways and build more thickness so I always focus on that on pull days. Felt good and strong today no aches or pains and crushed the workout weights a pound down this morning but like I said earlier this week we’ll take it bc I’ve been bloated with some stomach issues that are slowly but surely getting better.
Don’t miss out on your chance to get some quality gear at a discount this weekend at USP!!
Today’s workout:

Day 6 pull

• Nautilus sa lat pull down 4x10-15@100,90,90,80 10/12/10/10
• Chest supported t bar row 3x8-12@90 12/10/10
• Single arm cable row lat bias 2x8-12@80 10/10
• Pulldown upper back focused 2x12-20@180 17/13
• Rev pec Dec 3x10-15@110 13/12/9
• Db hammer curl 2x10-15@40 12/9
• Db preacher curl 2x10-15@30,20 10/12

 

[Chupapi7847]

What’s happening you gym freaks today’s Monday and it’s a great day tomorrow kill some lifts! Coming fresh off my rest day yesterday ready to own today, plus it’s beautiful out over here for the first time this year (Midwest weather has been wildin) so how could I not be in a great mood today. Yesterday was great minus daylight savings that really fucked me over I stayed up late Saturday night and slept in so what I thought was 10:30 was 11:30. Oh well I had half a lazy day watching movies with the wife which was nice to just relax but then I relaxed too long and got behind and ended up meal prepping until bedtime which wasn’t until 9:30 so I basically got only 6 hours of sleep. Minor setback there but it was worth it to enjoy my day with the wife after a long busy week. Off day yesterday so food was down a bit but thanks to waking up late meals were basically every 2 hours so hunger wasn’t an issue at all which was a bonus. Ended up under my step goal by 1500 steps only getting about 8500 in for the day but I’m not gonna sweat it. Woke up this morning tired which was expected but not as bad as it could have been, completed fasted cardio with relative ease today went pretty quick which was nice bc I woke up hungry. Leg day today went great only issue is these aches right above my kneecaps in both legs. This is something that’s come and gone for me in the past but been awhile since I’ve had it and it’s annoying bc the pain is just enough to distract me. Hoping to clear that up soon.

Todays workout:

Day 1 legs

• Seated leg curl 3x8-12@190 12/10/8
• Leg extension 2x10-15@240 12/11
• Hack squat (banded) 2x8-12@450 10/10
• Leg press 2x12-20@450 20/20
• Abduction machine 2x10-15@160 13/11
• Standing calf raise 3x12-15@200 12/12/11

Gear:

• USP Test E 100mg EOD
• USP MAST P 140mg EOD
• 4iu gh daily
• USP cialis 10mg daily
• 20mcg clen daily
• 1mg mots c EOD
• 80mg Telmisartan daily

Meal 1

• 200g egg whites
• 2 whole eggs
• 2 English muffins
• 100 g strawberries
• 50g oatmeal

Preworkout meal

• 40g whey isolate
• 100g blueberries or 100g apples
• 90g cream of rice
• 20g peanut butter

Meal 3

• 150g chicken
• 100g green beans
• 300g jasmine rice

Meal 4

• 180g 96/4 ground beef

 

[Chupapi7847]

What’s good gym family today’s Tuesday and for me the most important day of the week it’s check in day with the coach. However not much to report today, gear and food are staying the same with a potential to pull food back a bit (please no) next week if weight keeps increasing too fast but for right now we’re assessing if it’s the food or my lingering gi issues having weight climb. We do think my knee aches could potentially be the start of patellar tendinitis and I’ve got a few exercises to warm up with and potentially changing my rom a bit if needed to move without pain bc if it flares up full on it can be weeks until back to baseline so we’re combating it early. Today started off with fasted cardio which was a success but man it sucked bc my legs are a bit sore and stiff from yesterday so I had to man up this morning to finish it bright and early. Push day today was great felt nice and strong and got to push some heavier weights today on a few exercises proving I’m doing something right, felt like I was relatively in the same spot the last couple weeks so good to see some improvement there.

Todays workout:

Day 2 push

• prime lateral raise 3x10-15@130 13/12/10
• Hammer strength incline 2x8-12@125 10/8
• Db flat bench 3x8-12@85 10/9/8
• Pec Dec 3x10-15@160,160,140 12/10/12
• Bilateral tri ext 3x12-20@180 17/13/12
• Sa tri pushdown 2x10-15@75,70 10/11
• Rope ab crunch 3x15-30@175 26/18/15

#TeamUSP

 

[Chupapi7847]

What’s going on peoples happy hump day to all. Got a nice pull workout scheduled for today so let’s break it down. Last lift before my midweek break and we’re halfway through the work week so it’s a smooth sailing from here. Started off the day right with my fasted cardio which went okay once I got going but I was dead tired this morning and couldn’t wake up so I really contemplated quitting a couple times but as always I remind myself what I’m in this for and keep my eyes on the end goal. Today’s pull day went great and I felt pretty strong throughout my lifts and was able to push it up on a few exercises today! Weight is still staying the same so that’s good hoping to drop a couple pounds of water weight though that I feel I’m holding onto at the moment. Cycles going good for the most part but I think I may be getting some gyno in my right nipple, could just be me in my head about it but it isn’t tender or itchy but I feel like there may be a small lump behind it so I’ll have to monitor that closely and assess it over time. My mild bacne has cleared up so that’s one win for the week.
Todays workout:

Day 3 pull

• Nautilus sa lat pull 2x8-12@100 11/10
• Chest supported T bar row 3x8-12@100 10/10/8
• Hammer strength sa high row (lat bias) 3x10-15@135 11/11/9
• Sa cable pullover 2x12-20@90 15/13
• Db preacher curl 3x10-15@30,30,25 11/10/10
• Sa cable curl 3x10-15@40 11/11/10

#teamUSP

 

[Chupapi7847]

What’s going on fellas it’s Friday we made it through the work week it’s a great day to crush a workout and set the weekend off right. Coming off a rest day yesterday I should be feeling recharged but damn was I tired all day today fighting sleep and pounding caffeine like it’s my job. Started the day off with morning cardio which I had more than a couple thoughts about skipping but I can’t cave in bc once I set precedent that it’s okay to skip once then I know I’ll do it again and again, plus it’s 30 minutes I can pound that out and man up. Got it completed and distracted myself with some Pokemon fire red to get it done, whatever it takes and I can multitask like a muhfucka lol. Today was overtime for me since I normally work a 4x10 schedule so that’s probably one reason I’m tired but hey more money more gear baby 😈. Got a fresh cut today too so you know that’s got me feeling some type of way. Still unsure if I’m getting gyno or just being paranoid so I’ll continue to monitor it moving forward. Gi issues are basically gone at this point still a gassy boy but that’s been pretty constant but it’s not nearly as bad as it was and my weights down to where it should be which is a big stress relief I was up 5-6 pounds out of nowhere. Diets going well and I had to hard resist grabbing a donut that I’ve been craving when I needed to stop and get an energy drink on the way to the gym, the demons were telling me “it’s okay think of the sick sugar fueled pump you’ll get” but we gotta stay the course I’m in no place to afford a cheat anything. Workout tonight went smooth but still some lingering mild kneecap pain on leg extensions only and primarily my last set, may need to try lower weight higher reps and see if that helps.

#teamUSP

Todays workout:

Day 5 push/leg

• Leg ext 3 10-15@240 12/11/8
• Sl leg press 2x10-15@200,220 20/15
• Lying ham curl 2x8-12@160 11/9
• Prime lateral raise 3x10-15@130 15/11/10
• Hammer strength incline 2x8-12@115 11/10
• Pec Dec 3x10-15@170,165,160 10/9/10
• Bilateral tri extension 3x8-12@185 14/11/9

Gear:

• USP Test E 100mg EOD
• USP MAST P 140mg EOD
• 4iu gh daily
• USP cialis 10mg daily
• 20mcg clen daily
• 1mg mots c EOD
• 80mg Telmisartan daily

Meal 1

• 200g egg whites
• 2 whole eggs
• 2 English muffins
• 100 g strawberries
• 50g oatmeal

Preworkout meal

• 40g whey isolate
• 100g blueberries or 100g apples
• 90g cream of rice
• 20g peanut butter

Meal 3

• 150g chicken
• 100g green beans
• 300g jasmine rice

Meal 4

• 180g 96/4 ground beef
• 100g blueberries
• 100g zucchini
• 380g white or sweet potatoes

Meal 5

• 200g 0% plain Greek yogurt
• 150g strawberries
• 20g whey iso
• 1 rice cake

 

[Chupapi7847]

What’s good family it’s a fine Saturday to get my last workout in of the week and as always we end on a pull day and we made it one for the record books today. Coming off 9 hours of sleep and waking up naturally today I was more than ready to kill it, wanted to get more sleep but my body was ready to be up when it was ready to be up so I just listened and hopped out of bed. Fasted cardio was much easier today on an effort level when I’m not half asleep for it but was difficult bc my legs were sore from yesterdays leg day. Powdered through and got it done and rewarded myself with a fat chocolate chip pancake for breakfast that was firrrrre (fit my macros of course subbing out oats and my English muffins) had some knee tightness and tenderness that was barely noticeable but still concerning gonna look into some mobility work to rotate into my stretching routine to see what happens there. Guts feeling pretty good the last couple days with no bloating and reduced gas. Also down to an average weight of where I should be and not the 5-6 pounds I was seeing last week. Currently sitting at 184.6 which is wildly enough 20 pounds up from end of my cut when I was depleted. Looking a bit soft and and are much less visible but still hanging on so I’d guess I’m somewhere in the 13-15% bf so need to be careful with my weight moving forward to not get too fat. We’ll see what check ins look like come Tuesday. Todays workout was great felt really strong and was able to push it on several exercises which is what we want to see.

Today’s workout:

Day 6 pull

• Nautilus sa lat pull down 4x10-15@100,100,100,90 10/10/10/11
• Chest supported t bar row 3x8-12@100 11/10/8
• Single arm cable row lat bias 2x8-12@85 10/9
• Pulldown upper back focused 2x12-20@180 16/14
• Rev pec Dec 3x10-15@110 14/10/9
• Db hammer curl 2x10-15@40 12/9
• Db preacher curl 2x10-15@30,20 10/12

#teamUSP