Day 16 : Back/Trap
Daily Macros:Fat: 137g 26%
Carb: 263g 23%
Protein: 565g 49%
Totals: 4,691 Cals
Supplement Schedule:
0715 2 scoops Whey Isolate + ¾ cup Oats
0730 2 Fish Oil, Now ADAM, 1 SesaGlow
1430 2 Fish Oil, 1 SesaGLOW
1645 1scoop Casien, 1 scoop Isolate, 12oz Milk, ½ cup Oats
1715 2 scoops GlycerGROW, 1 scoop Green MAGnitude
1730 1 scoop GlycerGROW, 1 scoop PurplE WrAAth
1800 1 scoop PurplE WrAAth, 10oz Gatorade, 1 scoop Whey-Iso
1915 50g Dextrose/Maltodextrin, 5g CEE, 1g Taurine
1925 2 scoops Whey-Isolate, 1/2 cup Oats
2215 2g AEE
2230 1.5 scoops Casien, 12 oz Milk
Timing: (Upon Waking, PreWorkout, During Workout, Post Workout, Before Bed)
230
Workout:
1. Smith Machine Upright Rows [ 4 Sets ]
15x65 | 10x95 | 10x115 | 10x115 | 8x125 | - |
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2. Wide Grip PullDown [ 4 Sets ]
15x115 | 10x145 | 9x160 | 8x160 | - | - |
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3. HS Iso-Lateral Low Row [ 4 Sets ]
10x180 | 10x180 | 10x200 | 10x200 | - | - |
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4. DB Shrugs [ 4 Sets ]
15x50 | 15x70 | 10x75 | 10x75 | - | - |
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5. BB DeadLift [ 3 Sets ]
15x135 | 12x135 | 12x135 | - | - | - |
1. Smith Machine Upright Rows [ 4 Sets ]
15x65 | 10x95 | 10x115 | 10x115 | 8x125 | - |
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2. Wide Grip PullDown [ 4 Sets ]
15x115 | 10x145 | 9x160 | 8x160 | - | - |
--------------------------------------------------------------------------------
3. HS Iso-Lateral Low Row [ 4 Sets ]
10x180 | 10x180 | 10x200 | 10x200 | - | - |
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4. DB Shrugs [ 4 Sets ]
15x50 | 15x70 | 10x75 | 10x75 | - | - |
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5. BB DeadLift [ 3 Sets ]
15x135 | 12x135 | 12x135 | - | - | - |
Well first off I didn't get my calories, I need to increase my intake of carbs and fats. today i plan on eating aroune 5,300 cals since its kinda of a refeed/cardio day for me. I
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