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Here is the log many of you have been asking for.
Stats: 40 yro, 6’2, 202.5 lbs
Goal is to get bodyfat down a little and shred up. I have a tendency to overtrain so I intend to take 2 days off per week and focus on getting adequate rest.
MONDAY 4/17
20mg RAD 140
3D Multi Vitamin X 3
Protein Shake
Melanotan 350mcg
TRAINING (Legs) - Walking lunges, hack squat, calf extensions, leg press, leg curls, glute kickback, deadlift, glute bridges, hip abduction, hip adduction, weighted sissy squats, cable oblique twist, machine crunches, landmine Russian twist, ab ball crunch twist, ab rollout, seated knee tuck, leg raises
Cardio - 20 minutes on treadmill (incline 6 speed 3.5)
Tuesday 4/18
20mg RAD 140
3D Multi Vitamin X 3
Protein Shake
Melanotan 350 mcg
Training (Chest) - Supine chest press, cross body chest press, weighted dips, cable flys high and low, incline press smith machine, pullovers, incline Y raises, decline chest press, smith machine d handle parallel bar close grip press, Landmine Russian twist, cable oblique, decline weighted sit ups, leg raises, ab wheel rollouts
Cardio - 20 minutes treadmill (incline 6, speed 3.5)
Wednesday 4/19
20mg RAD 140
3D Multi Vitamin X 3
Protein Shake
Melanotan 350 mcg
Training (Back) - One arm D handle cable row, face pulls, cable reverse grip pull downs, reverse flys, back extension, trap raises, shoulder shrugs, seated knee tuck, wide grip seated cable row, one arm pull downs, Swiss ball crunch, cable oblique twist, pull ups, seated ab machine, ab wheel rollouts
Cardio - 20 minutes treadmill (incline 6, speed 3.5)
Stats: 40 yro, 6’2, 202.5 lbs
Goal is to get bodyfat down a little and shred up. I have a tendency to overtrain so I intend to take 2 days off per week and focus on getting adequate rest.
MONDAY 4/17
20mg RAD 140
3D Multi Vitamin X 3
Protein Shake
Melanotan 350mcg
TRAINING (Legs) - Walking lunges, hack squat, calf extensions, leg press, leg curls, glute kickback, deadlift, glute bridges, hip abduction, hip adduction, weighted sissy squats, cable oblique twist, machine crunches, landmine Russian twist, ab ball crunch twist, ab rollout, seated knee tuck, leg raises
Cardio - 20 minutes on treadmill (incline 6 speed 3.5)
Tuesday 4/18
20mg RAD 140
3D Multi Vitamin X 3
Protein Shake
Melanotan 350 mcg
Training (Chest) - Supine chest press, cross body chest press, weighted dips, cable flys high and low, incline press smith machine, pullovers, incline Y raises, decline chest press, smith machine d handle parallel bar close grip press, Landmine Russian twist, cable oblique, decline weighted sit ups, leg raises, ab wheel rollouts
Cardio - 20 minutes treadmill (incline 6, speed 3.5)
Wednesday 4/19
20mg RAD 140
3D Multi Vitamin X 3
Protein Shake
Melanotan 350 mcg
Training (Back) - One arm D handle cable row, face pulls, cable reverse grip pull downs, reverse flys, back extension, trap raises, shoulder shrugs, seated knee tuck, wide grip seated cable row, one arm pull downs, Swiss ball crunch, cable oblique twist, pull ups, seated ab machine, ab wheel rollouts
Cardio - 20 minutes treadmill (incline 6, speed 3.5)
