https://steroidsboard.com/ Sat, 09 May 2026 12:04:07 +0000 MyBB https://steroidsboard.com/showthread.php?tid=1879 Sun, 26 Apr 2026 04:25:52 +0000 Kubes]]> https://steroidsboard.com/showthread.php?tid=1879 https://www.youtube.com/watch?v=Tupu8aaj2go]]> https://www.youtube.com/watch?v=Tupu8aaj2go]]> https://steroidsboard.com/showthread.php?tid=1878 Sun, 26 Apr 2026 04:24:59 +0000 Kubes]]> https://steroidsboard.com/showthread.php?tid=1878 https://www.youtube.com/watch?v=UzSg02QUNX4]]> https://www.youtube.com/watch?v=UzSg02QUNX4]]> https://steroidsboard.com/showthread.php?tid=1867 Mon, 20 Apr 2026 03:12:29 +0000 Kubes]]> https://steroidsboard.com/showthread.php?tid=1867 https://steroidsboard.com/showthread.php?tid=1842 Tue, 07 Apr 2026 00:27:32 +0000 Kubes]]> https://steroidsboard.com/showthread.php?tid=1842 https://steroidsboard.com/showthread.php?tid=1776 Mon, 02 Mar 2026 04:43:33 +0000 PEP-PATRIOT]]> https://steroidsboard.com/showthread.php?tid=1776
Breakfast & Supplements

Bumstead starts his day with a 900-calorie breakfast comprising four eggs, three slices of turkey bacon, 80 grams of oats, two tablespoons of almond butter, strawberries, and black coffee — about one-third of his daily calories.

Bumstead ingests 150 milligrams of caffeine from his pre-workout cocktail, which features beetroot for pumps and phosphatidyl serine for brain performance. ( Bumstead prioritizes cognitive-enhancing supplements to help reduce stress and improve mood.

Post-training, Bumstead drinks a protein and carb powder blend to promote hypertrophy and healthy blood sugar levels.

Although he admits supplements aren’t necessary, he takes them for convenience.

Shredding Diet & Avoiding Plateaus

Bumstead cycles carbs to avoid physique plateaus.

His current baseline to maintain is 2,600 calories, comprising 90 grams of fat, 186 grams of carbs, and 253 grams of protein.

On leg day, his protein intake is cut in half, and carbs are raised to 500 grams — a 200-calorie increase from baseline; slowly shredding rather than gaining.

On low-carb days, he increases fat to spare protein and muscle tissue.

“I never did this strictly except for near the end of my [bodybuilding] career,” Bumstead admitted.

Shoulder Progress and Arm Workout

Bumstead’s been rehabbing from a shoulder injury, reporting progress: “I’m excited; not putting it in a position to hurt.” His primary weighted warm-up consists of dumbbell external rotations.

Incline curls with external rotation: 3-4 sets

Cable overhead triceps extensions: 3 sets

Lateral raise superset: 12 full reps, then 30 stretched bottom partials

Dumbbell raise complex

Dumbbell rear delt flyes: 3 sets x 20 reps

Dead hangs

“Comfort” Curls (Modified Incline Curls)

Comfort curls are incline curls that bias a biceps stretch via external rotation. Evidence suggests deep stretching under load has growth benefits.  While this can enhance biceps stimuli, stronger evidence suggests the triceps benefit more from loaded tension, specifically from overhead extensions.

Bumstead used thick-gripped dumbbells for biceps curls to improve mind-muscle connection. As he described, “Squeezing the grip helps pull more from my biceps.”

Partials & Six–Way Delt Complex

Bumstead torched his delts with a two-part delt routine. The first supersets seated dumbbell lateral raises through his full range with 30 partial reps in the stretched position.

The second half is a six-movement shoulder dumbbell complex. From his seated position, he followed this sequence:

Lateral raise with a pause at the top.

Bring the hands together in front of the chest.

Raise arms overhead.

Repeat step two.

Open arms wide (top of a lateral raise).

Lower the dumbbells.

Rest and repeat seven times. If you try this at home, use lightweight; it’s a deceptively challenging complex.

Don't forget to use my exclusive Discount Code PEP20 to save 20% off your total order at checkout.
Contact Us: support@yourmuscleshop.org
WhatsApp : +1 (424) 206-8950
VISIT US :
www.yourmuscleshop.com
www.yourmuscleshop.org
www.yourmuscleshop.vip]]>
Breakfast & Supplements

Bumstead starts his day with a 900-calorie breakfast comprising four eggs, three slices of turkey bacon, 80 grams of oats, two tablespoons of almond butter, strawberries, and black coffee — about one-third of his daily calories.

Bumstead ingests 150 milligrams of caffeine from his pre-workout cocktail, which features beetroot for pumps and phosphatidyl serine for brain performance. ( Bumstead prioritizes cognitive-enhancing supplements to help reduce stress and improve mood.

Post-training, Bumstead drinks a protein and carb powder blend to promote hypertrophy and healthy blood sugar levels.

Although he admits supplements aren’t necessary, he takes them for convenience.

Shredding Diet & Avoiding Plateaus

Bumstead cycles carbs to avoid physique plateaus.

His current baseline to maintain is 2,600 calories, comprising 90 grams of fat, 186 grams of carbs, and 253 grams of protein.

On leg day, his protein intake is cut in half, and carbs are raised to 500 grams — a 200-calorie increase from baseline; slowly shredding rather than gaining.

On low-carb days, he increases fat to spare protein and muscle tissue.

“I never did this strictly except for near the end of my [bodybuilding] career,” Bumstead admitted.

Shoulder Progress and Arm Workout

Bumstead’s been rehabbing from a shoulder injury, reporting progress: “I’m excited; not putting it in a position to hurt.” His primary weighted warm-up consists of dumbbell external rotations.

Incline curls with external rotation: 3-4 sets

Cable overhead triceps extensions: 3 sets

Lateral raise superset: 12 full reps, then 30 stretched bottom partials

Dumbbell raise complex

Dumbbell rear delt flyes: 3 sets x 20 reps

Dead hangs

“Comfort” Curls (Modified Incline Curls)

Comfort curls are incline curls that bias a biceps stretch via external rotation. Evidence suggests deep stretching under load has growth benefits.  While this can enhance biceps stimuli, stronger evidence suggests the triceps benefit more from loaded tension, specifically from overhead extensions.

Bumstead used thick-gripped dumbbells for biceps curls to improve mind-muscle connection. As he described, “Squeezing the grip helps pull more from my biceps.”

Partials & Six–Way Delt Complex

Bumstead torched his delts with a two-part delt routine. The first supersets seated dumbbell lateral raises through his full range with 30 partial reps in the stretched position.

The second half is a six-movement shoulder dumbbell complex. From his seated position, he followed this sequence:

Lateral raise with a pause at the top.

Bring the hands together in front of the chest.

Raise arms overhead.

Repeat step two.

Open arms wide (top of a lateral raise).

Lower the dumbbells.

Rest and repeat seven times. If you try this at home, use lightweight; it’s a deceptively challenging complex.

Don't forget to use my exclusive Discount Code PEP20 to save 20% off your total order at checkout.
Contact Us: support@yourmuscleshop.org
WhatsApp : +1 (424) 206-8950
VISIT US :
www.yourmuscleshop.com
www.yourmuscleshop.org
www.yourmuscleshop.vip]]> https://steroidsboard.com/showthread.php?tid=1706 Sun, 25 Jan 2026 15:48:34 +0000 Kubes]]> https://steroidsboard.com/showthread.php?tid=1706 Its Time to fire this back off. My injuries have recovered and i am hard at it again. What are you training and eating today?

Incline Bench 5x10

Seated flat press 5x12

DB Fly's 5x15

40 minutes low intensity Cardio right after weights keeping BPM at or below 130

Chest is rocked!!

I will keep this going on BOP too
Everyone is welcome to post up in here]]> Its Time to fire this back off. My injuries have recovered and i am hard at it again. What are you training and eating today?

Incline Bench 5x10

Seated flat press 5x12

DB Fly's 5x15

40 minutes low intensity Cardio right after weights keeping BPM at or below 130

Chest is rocked!!

I will keep this going on BOP too
Everyone is welcome to post up in here]]> https://steroidsboard.com/showthread.php?tid=1568 Mon, 17 Nov 2025 20:54:32 +0000 PEP-PATRIOT]]> https://steroidsboard.com/showthread.php?tid=1568 some YourMuscleShop products being out of stock. They are working on restocking ASAP.

In the meantime, if any of you are in need right now and can't find it on the YMS Website, please hit me up and I'll see what I can do for you. I have a few good buddies that do drop shipping from YourMuscleShop and may have what you need.

I'm here day or night for you all.

Thanks as always for your continued support and future business with YourMuscleShop.

God Bless

Don't forget to use my exclusive Discount Code PEP20 to save 20% off your total order at checkout.

Shop Now :
Home - Yourmuscleshop

Contact Us :
Email : support@yourmuscleshop.to
WhatsApp : +1 (424) 206-8950
WWW.YOURMUSCLESHOP.TO WWW.YOURMUSCLESHOP.ORG WWW.YOURMUSCLESHOP.COM

Sent from my TMAF035G using Tapatalk]]> some YourMuscleShop products being out of stock. They are working on restocking ASAP.

In the meantime, if any of you are in need right now and can't find it on the YMS Website, please hit me up and I'll see what I can do for you. I have a few good buddies that do drop shipping from YourMuscleShop and may have what you need.

I'm here day or night for you all.

Thanks as always for your continued support and future business with YourMuscleShop.

God Bless

Don't forget to use my exclusive Discount Code PEP20 to save 20% off your total order at checkout.

Shop Now :
Home - Yourmuscleshop

Contact Us :
Email : support@yourmuscleshop.to
WhatsApp : +1 (424) 206-8950
WWW.YOURMUSCLESHOP.TO WWW.YOURMUSCLESHOP.ORG WWW.YOURMUSCLESHOP.COM

Sent from my TMAF035G using Tapatalk]]> https://steroidsboard.com/showthread.php?tid=1514 Tue, 21 Oct 2025 05:09:56 +0000 Bubba]]> https://steroidsboard.com/showthread.php?tid=1514

Unfortunately, the HW Roster is weak as fuck. The weight class was put on hold for two years which did not encourage more big men to get into the mix.

Gane does NOT deserve a title shot again at the moment but the options are limited


Aspinall KO before the end of round 2


Any predictions?]]>

Unfortunately, the HW Roster is weak as fuck. The weight class was put on hold for two years which did not encourage more big men to get into the mix.

Gane does NOT deserve a title shot again at the moment but the options are limited


Aspinall KO before the end of round 2


Any predictions?]]> https://steroidsboard.com/showthread.php?tid=1372 Mon, 11 Aug 2025 01:42:36 +0000 PEP-PATRIOT]]> https://steroidsboard.com/showthread.php?tid=1372

**Shape-Building Upper Body Workouts for Women** 


 

*The best upper body workouts for women don't need to be complicated. You can be in-and-out of the gym in about 30 minutes and then back again the next day to train your lower body!*


**Beginner Upper-Body Workout** 


If you are new to resistance training or are just getting back into the swing of things after some time off, this no-equipment-required beginner workout will get you started on your building upper body. Because it uses bodyweight movements to target the shoulders, chest, back, and core, it can also be your go-to upper-body workout at home! You'll perform each exercise for 30 seconds, and then rest for 30 seconds before moving on to the next exercise. 


Once you complete the full routine, repeat the entire sequence 2 more times for a total of 3 rounds. This workout should take no more than half-an-hour to complete from warm-up through to your post-workout protein. Perform it three-times-a-week as part of your fitness routine to begin building upper-body strength and definition right away! 



**Beginner Upper-Body Workout** 


**1. WARM-UP CIRCUIT** 


 

Perform the exercises in order with no rest between exercises.


Arm circle


Perform 12 reps forward, then 12 reps backward.


1 set, 24 reps (no rest)


Standing torso twist stretch


1 set, 24 reps (alternating, 12 reps per side, no rest)


**Standing side bend stretch**


Perform for 30 sec. per side.


1 set, 60 sec (no rest)


**Cross-Body Toe Touch**


1 set, 30 sec (no rest)


**Jumping Jack**


1 set, 30 sec


**2. CIRCUIT**


Perform the exercises in order, resting 30 sec. between exercises and rounds. Perform as many reps as possible in the allotted time.


**Feet-elevated push-up**


3 sets, 30 sec (rest 30 sec.)


**Tabletop Hip Thrust**


3 sets, 30 sec (rest 30 sec.)


**Bench Dip**


3 sets, 30 sec (rest 30 sec.)


**Superman Lat Pull**


3 sets, 30 sec (rest 30 sec.)


**Push-Up to Side Plank**


3 sets, 30 sec (right side, rest 30 sec.)


**Push-Up to Side Plank**


3 sets, 30 sec (left side, rest 30 sec.)


**Intermediate Upper-Body Workout** 


If you have some workout experience under your belt, or you've completed a few weeks of the beginner workout listed above, you can challenge yourself with this intermediate upper-body routine. Perform 3 sets of each exercise, 1-2 times per week, with at least two full days off in between workouts. Train your lower body or perform cardio on your days off. 


This workout requires a set or two of dumbbells, but feel free to use whatever weights you have available.


Since this is an intermediate workout, you can adjust it to fit your goals. To build muscle, aim for a rep range of 8-12. If you have limited equipment or don't have the ability to use heavier weights, increase your repetition to 20-30. 



**Intermediate Upper-Body Workout** 


**1. WARM-UP CIRCUIT** 

 

Perform the exercises in order with no rest between exercises.


**Arm circle**


Perform 12 reps forward, then 12 reps backward.


1 set, 24 reps (no rest)


**Standing torso twist stretch**


1 set, 24 reps (alternating, 12 reps per side, no rest)


**Standing side bend stretch**


Perform for 30 sec. per side.


1 set, 60 sec (no rest)


**Cross-Body Toe Touch**


1 set, 30 sec (no rest)


**Jumping Jack**


1 set, 30 sec


**2. Seated dumbbell shoulder press**


3 sets, 8-20 reps (rest 2 min.)


**3. Dumbbell bent-over row**


3 sets, 8-20 reps (rest 2 min.)


**4. Dumbbell front raise**


3 sets, 8-20 reps (rest 2 min.)


**5. CONCENTRATION CURL**


Perform all of the reps on one side before switching to the other side. Rest 1 min. between rounds.


**Concentration curl**


3 sets, 8-20 reps (right side, no rest)


**Concentration curl**


3 sets, 8-20 reps (left side, rest 1 min.)


**6. SINGLE-ARM SIDE LYING REAR FLY**


Perform all of the reps on one side before switching to the other side. Rest 1 min. between rounds.


**Single-arm side lying rear fly**


3 sets, 8-20 reps (right side, no rest)


**Single-arm side lying rear fly**


3 sets, 8-20 reps (left side, rest 1 min.)


**7. AB CIRCUIT**


Perform the exercises in order, resting as little as possible between exercises and for 2 min. between rounds.


**Double crunch**


3 sets, 12 reps (no rest)


**Lying Leg Raise**


3 sets, 12 reps (no rest)


**Ab bicycle**


3 sets, 30 reps (alternating, 15 reps per side, no rest)


**Standing Dumbbell Knee Crunch**


3 sets, 24 reps (alternating, 12 reps per side, rest 2 min.)


**Advanced Upper-Body Workout** 


Push past training plateaus with this advanced upper-body routine. It is designed for experienced exercisers who have full gym access, but if you are training at home, you can use at-home substitutes for gym-based exercises. 


To encourage your body to grow and become stronger, your No. 1 goal is to fatigue the muscle bellies fully during each set. Restrict your rest periods to less than 1 minute to maximize muscle-building potential. This workout uses supersets and dropsets to keep it under an hour, so be ready to work hard and lift heavy! 


**Advanced Upper-Body Workout** 


**1. WARM-UP CIRCUIT** 

 

Perform the exercises in order with no rest between exercises.


**Arm circle**


Perform 12 reps forward, then 12 reps backward.


1 set, 24 reps (no rest)


**Standing torso twist stretch**


1 set, 24 reps (alternating, 12 reps per side, no rest)


**Standing side bend stretch**


Perform for 30 sec. per side.


1 set, 60 sec (no rest)


**Cross-Body Toe Touch**


1 set, 30 sec (no rest)


**Jumping Jack**


1 set, 30 sec


**2. SUPERSET**


Perform the exercises in order with no rest between exercises and no more than 1 min. of rest between sets.


**Machine shoulder press**


5 sets, 15, 12, 12, 8, 6 reps (no rest)


**Barbell pull-over to press**


5 sets, 12 reps (rest 1 min.)


**3. TRISET**


Perform the exercises in order with no rest between exercises and no more than 1 min. of rest between sets.


**Barbell Bench Press - Medium Grip**


5 sets, 12, 12, 12, 8, 8 reps (no rest)


**EZ-bar skullcrusher**


5 sets, 12 reps (no rest)


**Lying Windshield Wipers**


5 sets, 12 reps (alternating, 6 reps per side, rest 1 min.)


**4. TRISET**


Perform the exercises in order with no rest between exercises and no more than 1 min. of rest between sets.


**Banded Chin-Up**


Alternately, use an assist machine.


3 sets, 12 reps (no rest)


**Dip**


Alternately, use an assist machine.


3 sets, 12 reps (no rest)


**Alternating hanging knee raise**


3 sets, 24 reps (alternating, 12 reps per side, rest 1 min.)


**5. TRISET**


Perform the exercises in order with no rest between exercises and no more than 1 min. of rest between sets.


**Seated Row**


3 sets, 12 reps (no rest)


**Concentration curl**


3 sets, 12 reps (right side, no rest)


**Concentration curl**


3 sets, 12 reps (left side, no rest)


**Decline Plate Twist**


3 sets, 30 reps (alternating, 15 reps per side, rest 1 min.)


**6. TRISET**


Perform the exercises in order with no rest between exercises and no more than 1 min. of rest between sets.


**Plate Hyperextension**


Perform a dropset of 10 additional reps after the last set.


3 sets, 15 reps (no rest)


**Standing face pull**


Perform with a 2-sec. hold.


3 sets, 12 reps (no rest)


**Overhead Triceps Extension**


Perform a dropset of 10 additional reps after the last set.


3 sets, 12 reps (rest 1 min.)



Sent from my TMAF035G using Tapatalk]]>

**Shape-Building Upper Body Workouts for Women** 


 

*The best upper body workouts for women don't need to be complicated. You can be in-and-out of the gym in about 30 minutes and then back again the next day to train your lower body!*


**Beginner Upper-Body Workout** 


If you are new to resistance training or are just getting back into the swing of things after some time off, this no-equipment-required beginner workout will get you started on your building upper body. Because it uses bodyweight movements to target the shoulders, chest, back, and core, it can also be your go-to upper-body workout at home! You'll perform each exercise for 30 seconds, and then rest for 30 seconds before moving on to the next exercise. 


Once you complete the full routine, repeat the entire sequence 2 more times for a total of 3 rounds. This workout should take no more than half-an-hour to complete from warm-up through to your post-workout protein. Perform it three-times-a-week as part of your fitness routine to begin building upper-body strength and definition right away! 



**Beginner Upper-Body Workout** 


**1. WARM-UP CIRCUIT** 


 

Perform the exercises in order with no rest between exercises.


Arm circle


Perform 12 reps forward, then 12 reps backward.


1 set, 24 reps (no rest)


Standing torso twist stretch


1 set, 24 reps (alternating, 12 reps per side, no rest)


**Standing side bend stretch**


Perform for 30 sec. per side.


1 set, 60 sec (no rest)


**Cross-Body Toe Touch**


1 set, 30 sec (no rest)


**Jumping Jack**


1 set, 30 sec


**2. CIRCUIT**


Perform the exercises in order, resting 30 sec. between exercises and rounds. Perform as many reps as possible in the allotted time.


**Feet-elevated push-up**


3 sets, 30 sec (rest 30 sec.)


**Tabletop Hip Thrust**


3 sets, 30 sec (rest 30 sec.)


**Bench Dip**


3 sets, 30 sec (rest 30 sec.)


**Superman Lat Pull**


3 sets, 30 sec (rest 30 sec.)


**Push-Up to Side Plank**


3 sets, 30 sec (right side, rest 30 sec.)


**Push-Up to Side Plank**


3 sets, 30 sec (left side, rest 30 sec.)


**Intermediate Upper-Body Workout** 


If you have some workout experience under your belt, or you've completed a few weeks of the beginner workout listed above, you can challenge yourself with this intermediate upper-body routine. Perform 3 sets of each exercise, 1-2 times per week, with at least two full days off in between workouts. Train your lower body or perform cardio on your days off. 


This workout requires a set or two of dumbbells, but feel free to use whatever weights you have available.


Since this is an intermediate workout, you can adjust it to fit your goals. To build muscle, aim for a rep range of 8-12. If you have limited equipment or don't have the ability to use heavier weights, increase your repetition to 20-30. 



**Intermediate Upper-Body Workout** 


**1. WARM-UP CIRCUIT** 

 

Perform the exercises in order with no rest between exercises.


**Arm circle**


Perform 12 reps forward, then 12 reps backward.


1 set, 24 reps (no rest)


**Standing torso twist stretch**


1 set, 24 reps (alternating, 12 reps per side, no rest)


**Standing side bend stretch**


Perform for 30 sec. per side.


1 set, 60 sec (no rest)


**Cross-Body Toe Touch**


1 set, 30 sec (no rest)


**Jumping Jack**


1 set, 30 sec


**2. Seated dumbbell shoulder press**


3 sets, 8-20 reps (rest 2 min.)


**3. Dumbbell bent-over row**


3 sets, 8-20 reps (rest 2 min.)


**4. Dumbbell front raise**


3 sets, 8-20 reps (rest 2 min.)


**5. CONCENTRATION CURL**


Perform all of the reps on one side before switching to the other side. Rest 1 min. between rounds.


**Concentration curl**


3 sets, 8-20 reps (right side, no rest)


**Concentration curl**


3 sets, 8-20 reps (left side, rest 1 min.)


**6. SINGLE-ARM SIDE LYING REAR FLY**


Perform all of the reps on one side before switching to the other side. Rest 1 min. between rounds.


**Single-arm side lying rear fly**


3 sets, 8-20 reps (right side, no rest)


**Single-arm side lying rear fly**


3 sets, 8-20 reps (left side, rest 1 min.)


**7. AB CIRCUIT**


Perform the exercises in order, resting as little as possible between exercises and for 2 min. between rounds.


**Double crunch**


3 sets, 12 reps (no rest)


**Lying Leg Raise**


3 sets, 12 reps (no rest)


**Ab bicycle**


3 sets, 30 reps (alternating, 15 reps per side, no rest)


**Standing Dumbbell Knee Crunch**


3 sets, 24 reps (alternating, 12 reps per side, rest 2 min.)


**Advanced Upper-Body Workout** 


Push past training plateaus with this advanced upper-body routine. It is designed for experienced exercisers who have full gym access, but if you are training at home, you can use at-home substitutes for gym-based exercises. 


To encourage your body to grow and become stronger, your No. 1 goal is to fatigue the muscle bellies fully during each set. Restrict your rest periods to less than 1 minute to maximize muscle-building potential. This workout uses supersets and dropsets to keep it under an hour, so be ready to work hard and lift heavy! 


**Advanced Upper-Body Workout** 


**1. WARM-UP CIRCUIT** 

 

Perform the exercises in order with no rest between exercises.


**Arm circle**


Perform 12 reps forward, then 12 reps backward.


1 set, 24 reps (no rest)


**Standing torso twist stretch**


1 set, 24 reps (alternating, 12 reps per side, no rest)


**Standing side bend stretch**


Perform for 30 sec. per side.


1 set, 60 sec (no rest)


**Cross-Body Toe Touch**


1 set, 30 sec (no rest)


**Jumping Jack**


1 set, 30 sec


**2. SUPERSET**


Perform the exercises in order with no rest between exercises and no more than 1 min. of rest between sets.


**Machine shoulder press**


5 sets, 15, 12, 12, 8, 6 reps (no rest)


**Barbell pull-over to press**


5 sets, 12 reps (rest 1 min.)


**3. TRISET**


Perform the exercises in order with no rest between exercises and no more than 1 min. of rest between sets.


**Barbell Bench Press - Medium Grip**


5 sets, 12, 12, 12, 8, 8 reps (no rest)


**EZ-bar skullcrusher**


5 sets, 12 reps (no rest)


**Lying Windshield Wipers**


5 sets, 12 reps (alternating, 6 reps per side, rest 1 min.)


**4. TRISET**


Perform the exercises in order with no rest between exercises and no more than 1 min. of rest between sets.


**Banded Chin-Up**


Alternately, use an assist machine.


3 sets, 12 reps (no rest)


**Dip**


Alternately, use an assist machine.


3 sets, 12 reps (no rest)


**Alternating hanging knee raise**


3 sets, 24 reps (alternating, 12 reps per side, rest 1 min.)


**5. TRISET**


Perform the exercises in order with no rest between exercises and no more than 1 min. of rest between sets.


**Seated Row**


3 sets, 12 reps (no rest)


**Concentration curl**


3 sets, 12 reps (right side, no rest)


**Concentration curl**


3 sets, 12 reps (left side, no rest)


**Decline Plate Twist**


3 sets, 30 reps (alternating, 15 reps per side, rest 1 min.)


**6. TRISET**


Perform the exercises in order with no rest between exercises and no more than 1 min. of rest between sets.


**Plate Hyperextension**


Perform a dropset of 10 additional reps after the last set.


3 sets, 15 reps (no rest)


**Standing face pull**


Perform with a 2-sec. hold.


3 sets, 12 reps (no rest)


**Overhead Triceps Extension**


Perform a dropset of 10 additional reps after the last set.


3 sets, 12 reps (rest 1 min.)



Sent from my TMAF035G using Tapatalk]]> https://steroidsboard.com/showthread.php?tid=1309 Sun, 20 Jul 2025 22:14:58 +0000 Jolter604]]> https://steroidsboard.com/showthread.php?tid=1309 ]]> ]]> https://steroidsboard.com/showthread.php?tid=1132 Thu, 22 May 2025 21:44:08 +0000 Jolter604]]> https://steroidsboard.com/showthread.php?tid=1132 ]]> ]]> https://steroidsboard.com/showthread.php?tid=1120 Mon, 19 May 2025 04:27:48 +0000 PEP-PATRIOT]]> https://steroidsboard.com/showthread.php?tid=1120
Ingredients:

3 boneless, skinless, chicken breasts, about 2 1/2 pounds

1 1/2 teaspoons kosher salt

2 tablespoons extra-virgin olive oil

3 garlic cloves, minced

1/2 cup heavy cream

1/2 Cup Greek Plain Yogurt

1/2 Cup chicken stock

1 teaspoon chicken flavor “Better Than Bouillon”, or 1 chicken bouillon cube

1/2 Cup freshly grated Parmesan cheese

1 (7-ounce) jar sun-dried tomatoes, drained and roughly chopped

1 teaspoon Italian seasoning

1/2 teaspoon freshly cracked black pepper

1/2 teaspoon red pepper flakes

1/4 Cup thinly sliced fresh basil leaves

Cooked Barilla High Protein Penne for serving with

Directions:

Pat the chicken dry.

Season all over with 1 teaspoon of the salt.

Heat the oil in a large skillet over medium heat. Once the oil is glistening, add the chicken and cook until golden brown, about 5 minutes per side. Transfer to a plate.

To the same skillet, add the garlic and cook until fragrant, about 30 seconds. Stir in heavy cream, chicken stock, bouillon, 1/4 cup of the parmesan cheese, sun dried tomatoes, Italian seasoning, pepper, 1/4 teaspoon red pepper flakes, and remaining 1/2 teaspoon salt until combined.

Return the chicken to the skillet. Bring the sauce to a simmer, then reduce the heat to medium low. Cook until the internal temperature of the chicken reaches 165°F on an instant-read thermometer, about 5-8 more minutes.

Top the chicken with basil, remaining 1/4 cup Parmesan cheese, and remaining red pepper flakes. Serve over pasta or mashed potatoes, if desired.

Nutritional Info Per Serving (makes 4 servings)

Calories 394

Protein 69 g

Carbohydrates 6 g

Total Fat 8 g

Dietary Fiber 1 g

Cholesterol 181 mg

Sodium 605 mg

Total Sugars 3g


Sent from my TMAF035G using Tapatalk]]>
Ingredients:

3 boneless, skinless, chicken breasts, about 2 1/2 pounds

1 1/2 teaspoons kosher salt

2 tablespoons extra-virgin olive oil

3 garlic cloves, minced

1/2 cup heavy cream

1/2 Cup Greek Plain Yogurt

1/2 Cup chicken stock

1 teaspoon chicken flavor “Better Than Bouillon”, or 1 chicken bouillon cube

1/2 Cup freshly grated Parmesan cheese

1 (7-ounce) jar sun-dried tomatoes, drained and roughly chopped

1 teaspoon Italian seasoning

1/2 teaspoon freshly cracked black pepper

1/2 teaspoon red pepper flakes

1/4 Cup thinly sliced fresh basil leaves

Cooked Barilla High Protein Penne for serving with

Directions:

Pat the chicken dry.

Season all over with 1 teaspoon of the salt.

Heat the oil in a large skillet over medium heat. Once the oil is glistening, add the chicken and cook until golden brown, about 5 minutes per side. Transfer to a plate.

To the same skillet, add the garlic and cook until fragrant, about 30 seconds. Stir in heavy cream, chicken stock, bouillon, 1/4 cup of the parmesan cheese, sun dried tomatoes, Italian seasoning, pepper, 1/4 teaspoon red pepper flakes, and remaining 1/2 teaspoon salt until combined.

Return the chicken to the skillet. Bring the sauce to a simmer, then reduce the heat to medium low. Cook until the internal temperature of the chicken reaches 165°F on an instant-read thermometer, about 5-8 more minutes.

Top the chicken with basil, remaining 1/4 cup Parmesan cheese, and remaining red pepper flakes. Serve over pasta or mashed potatoes, if desired.

Nutritional Info Per Serving (makes 4 servings)

Calories 394

Protein 69 g

Carbohydrates 6 g

Total Fat 8 g

Dietary Fiber 1 g

Cholesterol 181 mg

Sodium 605 mg

Total Sugars 3g


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