Yeah buddy

Today's Plan (Wednesday, December 17th)

Workout: Wed - Full-Body B (Pull-bias) (Strength)

Notes: Back / Arms priority

  • Weighted or assisted pull-ups: 4 × AMRAP (1-2 RIR)
  • Barbell bent-over row: 3 × 6-8
  • Romanian deadlift (light): 2 × 8 Hamstrings/glutes maintenance
  • Seated DB shoulder press: 3 × 8
  • EZ-bar biceps curl: 3 × 10 Superset curls + pushdowns
  • Rope triceps push-down: 3 × 12
Log Today's Workout
Meal Plan
  • Breakfast: 2 whole eggs + 150 g egg whites scrambled in 10 g butter, ½ avocado 40 P / 40 F / 4 C
  • Lunch: 200 g grilled chicken thighs, 1 Tbsp olive oil on 150 g salad greens, 30 g feta 55 P / 40 F / 6 C
  • Snack / pre-workout: 30 g whey isolate shaken in water + 20 g almond butter 28 P / 15 F / 3 C
  • Dinner: 200 g salmon baked with 10 g ghee, 200 g broccoli tossed in 10 g avocado oil 43 P / 32 F / 7 C
  • Totals: ≈ 166 P / 127 F / 20 C (1900 kcal)
Log Today's Meals
Log Weight