Dips- 4 sets of 30
Skullcrushers- 60lbs x 10 reps, 70x8, 75x8, 75x8
Dumbbell hammer curls- 40lb dumbbells x 6 reps, 40x6, 40x6, 40x6
Tricep pressdowns- 125lbs x 10 reps, 140x10, 155x8, 140x8
Reverse grip barbell curls- 50lbs x 10 reps, 60x10, 65x8
Dips- 5 sets of 30 reps
Wide grip chins, weighted with dumbbell- 30lbs x 5 reps, 40x5, 50x5, 50x5
Seated rows for back- 140lbs x 8 reps, 155x4
I have never been very consistent about keeping a training log, but I am going to start trying.
I am 5'9 (175cm) and 155lbs (70kg)
Diet: I usually have a large bowl of oatmeal or a bagel with smart balance and juice for breakfast, lots of sunflower kernels and a banana for lunch, a giant dinner of pasta with marinara and olive oil or tacos with beans and guacamole or lentils and rice etc. and a peanut-butter banana berry smoothie before bed. I don't eat anything weird or expensive like protein powders or soy food, veggie burgers, supplements, etc. My diet is very high fat with lots of nuts, seeds, olive oil, and avocado. I also try to hit at least 70 grams of protein per day although I don't always make it. I rarely count calories, but would estimate around 3000 per day. I try to sleep at least 9 hours per day if possible.
eat like a gorilla