Tuesday – Primary Back

arnold scrum

The extreme headaches and lethargy settled down today. It’s been an awful past week and the searing 35+ degree days haven’t helped much with being able to achieve restorative sleep at night either. Cutting water on Sunday, although it felt very easy to do despite the hot day on Sunday, obviously took its toll physically more than I expected.

Cutting out the morning sessions has helped sticking to the low calorie days much easier to manage.


mentzer back

4:00pm: Primary Back – Mountain Dog Style.

Pullups – Body Weight x 10 x 6 sets (60 second break per set)

All other sets –  (30 second break per set)

Wide Grip Rows – 132lbs x 12 x 3
Narrow Grip Rows – 132 x 12 x 3

Wide Grip Pulldowns – 110lbs x 12 x 3
Narrow Grip Pulldowns – 110lbs x 12 x 3

Rope Rows to the Waist – 66lbs x 15 x 3

Dumbbell Pullovers – 90lbs x 10 x 3

Eagle machine Lat Pulldowns – 100lbs x 15 x 3


frank zane pose arms back


Meal One
200g of Eye Fillet
200g of Avocado

Meal Two
4 Egg Whites
Konjac Noodles

Meal Three
125g Salmon

Meal Four
3 Egg Whites
10g Almond Spread

Meal Five
Scoop Vitargo
Scoop PeptoPro

Meal Six
4 egg whites
Konjac Noodles

Protein:  151g – 44%
Carbs: 55g – 16%
Fat: 61g – 40%
Calories: 1341




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