ROBBO REVERSE. WEEK 9 - DAY 3 - GYM Day

First day proper of my 4 week plan, week 9-13 of my Age Reverse programme.

For the next 4 weeks I will be doing 3 gym sessions.

Workout A – Back

Workout B – Chest and Shoulders

Workout C – Legs and Abs

This will be based around going heavy, with a target of 7 reps per set. Tempo will be 1 secs for the push and 4 secs for the lower of the exercise. 3 sets. 3 min rest between sets.

There will be a Workout D on a Saturday, this will be an all body exercise I will be doing with my girlfriend to help and encourage her goals. I will go light with a greater number or reps at a higher tempo.

Currently using a All in One supplement – USN Muscle Fuel Anabolic

I will also try for 2 runs a week.

Today’s Food -

Breakfast – Lentills, boiled egg, protein shake
Lunch – Dhal
Early Dinner – Pork salad
Late Dinner – Shepherds Pie and bread
Snacks – milk, boiled egg

Exercise – Gym

ChinUp – 5
PullUp – 2
Pulldown – iso – 90kg – 6/6/5 reps
CableRow – 70kg – 8/8/7 reps
OneArmRow – 17.5kg – 14/14/14 reps
UprightRow – 35kg – 6/8/8 reps