DAY 123 (BACK):
1. Deadlift: 3x5 - 322Ib
2. Lat. Pulldowns: 3x12 - 180Ib
3. DB Pullovers: 3x12 - 76Ib
4. Bent Over Barbell Rows w Smith: 3x5 - 308Ib
5. Neutral Grip: 3x12
6. Bent Over Lateral Raises: 3x12 - 39Ib
7. Barbell Curls: 3x12 - 102Ib
8. Incline DB Curls: 3x12 - 43Ib
9. DB Concentration Curls: 3x12 - 48Ib
Cardio: 15-20 mins
![IMG-20231231-WA0002.jpg IMG-20231231-WA0002.jpg](https://www.ironoverload.io/data/attachments/3/3685-d1361d1ce67ceb8c3c44f42c0233bc5e.jpg)
Daily Diet:
2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g
Breakfast: 665 kcal
- egg white omelette - 150g,
- ham - 70g,
- bagel - 1,
- kiwi - 2.
Lunch: 677 kcal
- chicken breast - 120g,
- garden salad - 190g,
- rice - 1.5 serving (237g),
- raw bell peppers - 90g.
Dinner: 786 kcal
- grilled chicken salad - 410g,
- chicken sandwich - 1 sandwich,
- raw carrots - 1.059 serving (90g),
- raw broccoli - 150g.
Snack: 363 kcal
- banana - 1,
- mixed nuts - 45g.
Snack: 402 kcal
- crackers and hummus - 6 crackers,
- orange - 2,
- grapes - 105g.
1. Deadlift: 3x5 - 322Ib
2. Lat. Pulldowns: 3x12 - 180Ib
3. DB Pullovers: 3x12 - 76Ib
4. Bent Over Barbell Rows w Smith: 3x5 - 308Ib
5. Neutral Grip: 3x12
6. Bent Over Lateral Raises: 3x12 - 39Ib
7. Barbell Curls: 3x12 - 102Ib
8. Incline DB Curls: 3x12 - 43Ib
9. DB Concentration Curls: 3x12 - 48Ib
Cardio: 15-20 mins
![IMG-20231231-WA0002.jpg IMG-20231231-WA0002.jpg](https://www.ironoverload.io/data/attachments/3/3685-d1361d1ce67ceb8c3c44f42c0233bc5e.jpg)
Daily Diet:
2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g
Breakfast: 665 kcal
- egg white omelette - 150g,
- ham - 70g,
- bagel - 1,
- kiwi - 2.
Lunch: 677 kcal
- chicken breast - 120g,
- garden salad - 190g,
- rice - 1.5 serving (237g),
- raw bell peppers - 90g.
Dinner: 786 kcal
- grilled chicken salad - 410g,
- chicken sandwich - 1 sandwich,
- raw carrots - 1.059 serving (90g),
- raw broccoli - 150g.
Snack: 363 kcal
- banana - 1,
- mixed nuts - 45g.
![IMG-20240128-WA0004.jpg IMG-20240128-WA0004.jpg](https://www.ironoverload.io/data/attachments/3/3686-0629b92ef77ca97fd42af7dd988eb30b.jpg)
Snack: 402 kcal
- crackers and hummus - 6 crackers,
- orange - 2,
- grapes - 105g.