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day 5: biceps and triceps ex1: french press 2 x 15 / 4 x 10-12 ex2 curl barbell W 4 x 10-12 with heavy weight ex3: triceps rope cables behind the head 4 x 10-12 ex4: scott bench biceps 4 x 10-12 ex5: triceps cable rope 4 x 10-12 rope ex6: alternating dumbbell curls 4 x failure

day4: shoulders ex1: seated dumbbell pushes 2 x 15 / 4 x 10-12 ex2: shoulders in the smith machine 3 x 10-12 /1 x 4+4+4 with weight increase ex3: dumbbell lateral raises 4 x 10-12 ex4: upright row 3 x failure ex5: front deltoid rope cables /4 x 10-12 ex6: rear delts with reverse fly 4 x 15

day 3: legs day ex1: free squat (no machine) 2 x 15 / 4 x 10-12 ex2: leg press 45 4 x 10-12 / 1 x 4+4+4 with heavy weight ex3: deadlift 1 x 12 / 1 x 10 / 1 x 8 with weight increment ex4: Bulgarian 3 x 10 per leg ex5: legs extension 3 x failure ex6: hamstring machine lying down 4 x 10-12 ex7...

day 2: back ex1: lifting own weight with prone grip 3 x failure ex2: lat pulldown machine 3 x 10-12 / 1x 4+4+4 10'' rest between sets ex3: triangle pulldown 3 x 10-12 / 1x 4+4+4 10'' rest between sets ex4: supine grip row 4 x 10-12 / 1 x 15 ex5: 4 x 10-12 rowing machine ex6: 4 x 10-12 triangle...

NEW TRAINING Day 1: chest - shoulders ex1: flat bench dumbbell push 2 x 15 (warm-up) / 4 x 10-12 ex2: smith machine 35 degrees 1 x 15 / 2 10-12 / 2 x 8-10 with weight increase ex3: chest press machine 3 x 10-12 / 1 x 4+4+4 10'' rest with heavy weight ex4: cable crossover at shoulder height 3 x...

diaphragm, a real delight and other meat to cook on the grill

breakfast

eat eggs and push weights

the results of the bloodwork have arrived. Never seen better. Too bad that total testosterone is capped >1500 ng/dL Estradiol always a little high for me (not taking AI) 58.2 pg/mL Low insulin and slightly high fasting glucose, but HbA1c normal. Everything else perfect