DAY 34 (CHEST):
1. Bench Press: (2x10 warm-up sets) - 3x12 - 286lb
2. Incline DB Fly: 3x12 - 44Ib (1RM-56Ib)
3. DB Fly: 3x12 - 41Ib (1RM-52Ib)
4. Cable Fly: 3x12 - 68Ib (1RM-85Ib)
5. Lying Barbell Tricep Extensions: (2x10 warm-up sets) - 3x12 - 75Ib (1RM-94Ib)
6. Cable Overhead Tricep Extensions: 3x12 - 74Ib (1RM-93Ib)
7. DB Tricep Kickbacks: 3x12 - 32Ib (1RM-41Ib)
*Cardio: 15-20 mins
Daily Diet:
2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g
Breakfast: 626 kcal
- scrambled egg whites - 150g,
- turkey bacon - 3 slice,
- avocado toast - 2 slice (200g),
- berries - 120g.
Lunch: 1,110 kcal
- chicken stir fry - 600g,
- spinach salad - 121g,
- corn - 80g,
- raw carrots - 1.412 serving (120g).
Dinner: 513 kcal
- salmon - 125g,
- lentils - 150g,
- steamed broccoli - 100g,
- raw bell peppers - 120g.
Snack: 413 kcal
- crackers and hummus - 6 crackers,
- banana - 1,
- kiwi - 2.
Snack: 296 kcal
- protein shake - 250 mL,
- apple - 1,
- orange - 2.
![IMG-20240214-WA0003.jpg IMG-20240214-WA0003.jpg](https://www.ironoverload.io/data/attachments/2/2665-60a3d25fb130a3647397ae6ade559d01.jpg)
Week 7 - Day 2: Dbol cycle
*Dbol: 30mg/day
*Organ protection: N2Guard (7 caps)/day
*Blood pressure: 3g/day of Fish oil
1. Bench Press: (2x10 warm-up sets) - 3x12 - 286lb
2. Incline DB Fly: 3x12 - 44Ib (1RM-56Ib)
3. DB Fly: 3x12 - 41Ib (1RM-52Ib)
4. Cable Fly: 3x12 - 68Ib (1RM-85Ib)
5. Lying Barbell Tricep Extensions: (2x10 warm-up sets) - 3x12 - 75Ib (1RM-94Ib)
6. Cable Overhead Tricep Extensions: 3x12 - 74Ib (1RM-93Ib)
7. DB Tricep Kickbacks: 3x12 - 32Ib (1RM-41Ib)
*Cardio: 15-20 mins
![IMG-20240214-WA0002.jpg IMG-20240214-WA0002.jpg](https://www.ironoverload.io/data/attachments/2/2664-ee3fe39181b36b92b79ba0d41e581eb7.jpg)
Daily Diet:
2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g
Breakfast: 626 kcal
- scrambled egg whites - 150g,
- turkey bacon - 3 slice,
- avocado toast - 2 slice (200g),
- berries - 120g.
Lunch: 1,110 kcal
- chicken stir fry - 600g,
- spinach salad - 121g,
- corn - 80g,
- raw carrots - 1.412 serving (120g).
Dinner: 513 kcal
- salmon - 125g,
- lentils - 150g,
- steamed broccoli - 100g,
- raw bell peppers - 120g.
Snack: 413 kcal
- crackers and hummus - 6 crackers,
- banana - 1,
- kiwi - 2.
Snack: 296 kcal
- protein shake - 250 mL,
- apple - 1,
- orange - 2.
![IMG-20240214-WA0003.jpg IMG-20240214-WA0003.jpg](https://www.ironoverload.io/data/attachments/2/2665-60a3d25fb130a3647397ae6ade559d01.jpg)
Week 7 - Day 2: Dbol cycle
*Dbol: 30mg/day
*Organ protection: N2Guard (7 caps)/day
*Blood pressure: 3g/day of Fish oil