Didn't me and Stevesmi both say that's what to do?
I wanted to start out with something that made me realize ive changed more physique wise than i thought, haven't seen my buddy who is the other competitor at my gym in bodybuilding, last time i saw him was 4 months ago, he saw me and said wtf...
Friday
Let's rock. Trained with Gareth F. GF arrived so didn't do dumbbell work
Close Grip Bench Press
to 177.5kg/390.5lbs x 2, 3 and 2. Then added a single ply Strength Shop Slingshot to equal a buddies best (182.5kg/401.5lbs x 5) and did 6 lol
s/s
Mid-Iso Row
to 130kg/286lbs x 4 a side
Primo is NOT a mass gainer. Anavar is, at best, a lean mass gainer (5lbs tops).
There are a LOT better options for real size - start by reading the ebooks: https://irongorillas.com/
Thursday
'Light' arm day
Concentration Curl
to 15kg/33lbs x 12
s/s
Tricep Pressdowns
to 20p (eqv to 120kg/264lbs x 4 (loose form), d/s 10p x 12 and then multi-angle 7p x 9 reps an arm
3-Inch Wrist Roller work
Blip style to 67.5kg/148.5lbs x 20 reps, d/s using x 40 reps
Tuesday
Seated Press
to 120kg/264lbs x 4
Rear Delt Machine Work
to stack + 10kg + pin (eqv to 135kg/277lbs) x 4 (more there)
Standard Sized Wrist Roller Work
set up +8.75kg/20lbs x 3 x 3 (forearms look freaky
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