Tuesday 4/25
20mg RAD 140
3D Multi Vitamin X 3
Melanotan 350 mcg
Training (Back) - Reverse grip lat pulldowns 3x10, reverse cable flys 3x10, single arm cable row 3x10, back extensions 4x10, hammer strength lat pulldowns wide grip 3x10, hammer strength row wide grip 3x10, face pulls 4x10, overhead trap raise 3x10, behind back barbell shrugs 3x15, pull ups 3x10, hex bar shrugs 3x10, renegade rows 3x10, Leg raises 4x15, cable oblique twist 3x15, cable crunches 3x20, seated knee tuck 3x20, side bends 2x15, ab wheel rollout 5x25
Cardio - 20 minutes treadmill (incline 7 speed 3.3)
Snack - 1/2 bagel
Breakfast- 2 eggs, toast, protein shake
Snack - 2 handfuls of pecans
Dinner - Burrito bowl - 2 chicken breasts, cheese, black beans, sour cream over brown rice
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Wednesday 4/26
20mg RAD 140
3D Multi Vitamin X 3
Training (arms/shoulders) - one hand d handle cable bicep curls 3x10, cable tricep extension 3x10, cable forearm curls 3x10, hammer strength shoulder press 3x10, reverse barbell forearm curls 4x10, one arm hammer preacher curls 3x10, prone wrist curls 3x10, shoulder side raises 3x10, tricep rope extensions 3x10. Underhand grip straight bar row bicep concentrate 3x10, spider curls 3x10, forearm cable wrist curls 3x10, skull crushers 3x10, dumbbell bicep curls 3x10, seated knee tuck 3x25, landmine swing Russian twist 3x20, cable crunches 3x20, ab weighted crunch machine 3x12, ab wheel rollouts 4x25
Cardio - 20 minutes treadmill (incline 7, speed 3.3)
Breakfast - 3 eggs, protein shake
Lunch - Chicken breast, black beans, brown rice, 2 boiled egg whites
Snack - Beef roast, Blueberry almond Kind bar
Dinner - Chicken breast air fried, banana, strawberries, blueberries
Snack - protein bar, protein shake
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Thursday 4/27
20mg RAD 140
3D Multi Vitamin X 3
Melanotan 350 mcg
Training (Legs) - Hack squat 3x10, calf raises 4x15, Leg Press 3x10, barbell hip thrust 3x10, weighted walking lunges 4x20, hip abductions 3x12, hip adduction 3x12, glute kickback 3x10, weighted sissy squats 3x10, leg curls 3x10, cable oblique twist 4x10, standing cable crunches 3x20, hanging leg raises 3x12, decline weighted sit-ups 3x12, broomstick twist 3x20, ab wheel rollouts 5x25
Cardio - 20 minutes treadmill (incline 7, speed 3.2)
Breakfast - 2 eggs, protein shake
Snack - protein bar
Lunch - Chicken breast x 2, fajita steak strips
Snack - Yogurt, apple, banana, handful of almonds
Dinner - 2 corn tortilla steak tacos
Snack - oatmeal with protein powder cinnamon and brown sugar