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Approved Log Chrissyontest Muscle Building and Carnivore Diet Log

Workout 2: Upper Back & Rear Delts

(*) Rest-Pause Set
(+) Drop Set
(^) 3-5 Second Negatives

#1. Bent-Over Barbell Row - 3x20, 18, 15* (R: 90 sec) - (252lb)

#2. Dumbbell Pullover - 3x20, 18, 15+ (R: 90 sec) - (116lb)

#3. Wide Grip Lat Pulldown - 3x20, 15, 15^ (R: 90 sec) - (214lb)

#4. Dumbbell Rear Delt Fly - 3x20, 15, 15 (R: 90 sec) - (153lb)

#5. Cable Face Pull - 3x20, 15, 15 (R: 90 sec) - (161lb)

#6. Dumbbell Shrug - 3x20, 15, 15 (R: 90 sec) - (161lb)

Diet
Breakfast: Chicken livers and scrambled eggs
Lunch: Turkey burgers
Snack: Hard boiled eggs
Dinner: Slow roasted salmon
 
chrissyontest said:
Workout 2: Upper Back & Rear Delts

(*) Rest-Pause Set
(+) Drop Set
(^) 3-5 Second Negatives

#1. Bent-Over Barbell Row - 3x20, 18, 15* (R: 90 sec) - (252lb)

#2. Dumbbell Pullover - 3x20, 18, 15+ (R: 90 sec) - (116lb)

#3. Wide Grip Lat Pulldown - 3x20, 15, 15^ (R: 90 sec) - (214lb)

#4. Dumbbell Rear Delt Fly - 3x20, 15, 15 (R: 90 sec) - (153lb)

#5. Cable Face Pull - 3x20, 15, 15 (R: 90 sec) - (161lb)

#6. Dumbbell Shrug - 3x20, 15, 15 (R: 90 sec) - (161lb)

Diet
Breakfast: Chicken livers and scrambled eggs
Lunch: Turkey burgers
Snack: Hard boiled eggs
Dinner: Slow roasted salmon
Click to expand...
@chrissyontest Tremendous mix of exercises. You're keeping it fun for sure. I like the dumbbell pullovers and the wide grip.
 
chrissyontest said:
Workout 2: Upper Back & Rear Delts

(*) Rest-Pause Set
(+) Drop Set
(^) 3-5 Second Negatives

#1. Bent-Over Barbell Row - 3x20, 18, 15* (R: 90 sec) - (252lb)

#2. Dumbbell Pullover - 3x20, 18, 15+ (R: 90 sec) - (116lb)

#3. Wide Grip Lat Pulldown - 3x20, 15, 15^ (R: 90 sec) - (214lb)

#4. Dumbbell Rear Delt Fly - 3x20, 15, 15 (R: 90 sec) - (153lb)

#5. Cable Face Pull - 3x20, 15, 15 (R: 90 sec) - (161lb)

#6. Dumbbell Shrug - 3x20, 15, 15 (R: 90 sec) - (161lb)

Diet
Breakfast: Chicken livers and scrambled eggs
Lunch: Turkey burgers
Snack: Hard boiled eggs
Dinner: Slow roasted salmon
Click to expand...
@chrissyontest Bro looking good on this workout. Chicken liver is hell. Yeah. We eat a lot of that. On the ranch. Plus we use it for catfish bait.
 
chrissyontest said:
Workout 2: Upper Back & Rear Delts

(*) Rest-Pause Set
(+) Drop Set
(^) 3-5 Second Negatives

#1. Bent-Over Barbell Row - 3x20, 18, 15* (R: 90 sec) - (252lb)

#2. Dumbbell Pullover - 3x20, 18, 15+ (R: 90 sec) - (116lb)

#3. Wide Grip Lat Pulldown - 3x20, 15, 15^ (R: 90 sec) - (214lb)

#4. Dumbbell Rear Delt Fly - 3x20, 15, 15 (R: 90 sec) - (153lb)

#5. Cable Face Pull - 3x20, 15, 15 (R: 90 sec) - (161lb)

#6. Dumbbell Shrug - 3x20, 15, 15 (R: 90 sec) - (161lb)

Diet
Breakfast: Chicken livers and scrambled eggs
Lunch: Turkey burgers
Snack: Hard boiled eggs
Dinner: Slow roasted salmon
Click to expand...
@chrissyontest bros wow this great.
I like how you include the negatives and the drop sets. And you also include the rest/pause sets.
 
chrissyontest said:
Hello,

I'm a 6'1", 172 Lb man representing UPsteroid. I'll be running my muscle building and Carnivore diet Log on this forum starting on Monday which is Christmas day. So Happy Xmas to everyone in advance.

Anyway, here's a summary of what to expect, cheers.

Main Goal: Muscle Building

Workout Type: Split

Training Level: Intermediate

Program Duration: 12+ weeks

Workout Days per Week: 4

Equipment: Barbell, Bodyweight Cables, Dumbbells, Machines

Suppl: Protein, Multivitamins, BCAAs

Cardio: 20 minutes per session with 3-4 sessions of moderate level cardio per week done mainly post-workout

4 Day Split (M, T, T, F):

Monday: Chest & Side Delts

Tuesday: Upper Back & Rear Delts

Wednesday: off

Thursday: Arms & Abs

Friday: Legs

Saturday & Sunday: off
Click to expand...
What's your definition of intermediate?
 
chrissyontest said:
Workout 2: Upper Back & Rear Delts

(*) Rest-Pause Set
(+) Drop Set
(^) 3-5 Second Negatives

#1. Bent-Over Barbell Row - 3x20, 18, 15* (R: 90 sec) - (252lb)

#2. Dumbbell Pullover - 3x20, 18, 15+ (R: 90 sec) - (116lb)

#3. Wide Grip Lat Pulldown - 3x20, 15, 15^ (R: 90 sec) - (214lb)

#4. Dumbbell Rear Delt Fly - 3x20, 15, 15 (R: 90 sec) - (153lb)

#5. Cable Face Pull - 3x20, 15, 15 (R: 90 sec) - (161lb)

#6. Dumbbell Shrug - 3x20, 15, 15 (R: 90 sec) - (161lb)

Diet
Breakfast: Chicken livers and scrambled eggs
Lunch: Turkey burgers
Snack: Hard boiled eggs
Dinner: Slow roasted salmon
Click to expand...
@chrissyontest A good job on the breakfast and good job on the different exercises you are doing. the variations are sweet! keep up the grind!
 
chrissyontest said:
Workout 2: Upper Back & Rear Delts

(*) Rest-Pause Set
(+) Drop Set
(^) 3-5 Second Negatives

#1. Bent-Over Barbell Row - 3x20, 18, 15* (R: 90 sec) - (252lb)

#2. Dumbbell Pullover - 3x20, 18, 15+ (R: 90 sec) - (116lb)

#3. Wide Grip Lat Pulldown - 3x20, 15, 15^ (R: 90 sec) - (214lb)

#4. Dumbbell Rear Delt Fly - 3x20, 15, 15 (R: 90 sec) - (153lb)

#5. Cable Face Pull - 3x20, 15, 15 (R: 90 sec) - (161lb)

#6. Dumbbell Shrug - 3x20, 15, 15 (R: 90 sec) - (161lb)

Diet
Breakfast: Chicken livers and scrambled eggs
Lunch: Turkey burgers
Snack: Hard boiled eggs
Dinner: Slow roasted salmon
Click to expand...
@chrissyontest burgers, eggs, and salmon. perfect protein options!

Looking really good as well on the dumbbell pullovers, keep it up.
 
chrissyontest said:
Workout 2: Upper Back & Rear Delts

(*) Rest-Pause Set
(+) Drop Set
(^) 3-5 Second Negatives

#1. Bent-Over Barbell Row - 3x20, 18, 15* (R: 90 sec) - (252lb)

#2. Dumbbell Pullover - 3x20, 18, 15+ (R: 90 sec) - (116lb)

#3. Wide Grip Lat Pulldown - 3x20, 15, 15^ (R: 90 sec) - (214lb)

#4. Dumbbell Rear Delt Fly - 3x20, 15, 15 (R: 90 sec) - (153lb)

#5. Cable Face Pull - 3x20, 15, 15 (R: 90 sec) - (161lb)

#6. Dumbbell Shrug - 3x20, 15, 15 (R: 90 sec) - (161lb)

Diet
Breakfast: Chicken livers and scrambled eggs
Lunch: Turkey burgers
Snack: Hard boiled eggs
Dinner: Slow roasted salmon
Click to expand...
@chrissyontest Really looking good.

Slow roasted, salmon. And hard-boiled eggs are looking amazing.

The workouts look sensational.
 
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