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Good luck

Thanks

Diet: for this past week was usually the same the every day,

Pre , during and post workout : protein shake, bcaa and dextrose.

Meal after postworkout: Oatmeal+protein and fruit, if have time...

very busy week but not miss any meal and workout, tomorrow will be just calves/forearms/abs and some cardio.

Today Workout:

Leg Curs
80x8
80x8
80x8

DB Straight-leg Deadlift
60x6
60x6

My Journal link
http://forum.bodybuilding.com/showthread.php?t=135833481

Before Pictures

http://bodyspace.bodybuilding.com/img/user_images/growable/2011/06/26/126123/profilepic/1cJBu4RKXAuqrE7RPpSXEbwgpzgmcT485.jpeg...

16 weeks transformation

Current Training

Mon - Hams/Biceps
Tues - Chest
Wed - Shoulders/Traps
Thurs - Back
Fri - Quads/Triceps
Sat - Calves/Forearms/cardio

Men's Transformation for me.

Today Workout:

Pull ups warm up
bwx6
bwx6
bwx6

Pull ups palms facing each other
bw+10x4
bw+10x4

BB Row

hope you feel better before Christmas, feliz navidad

DB Lateral Raise
30x6
30x6
30x6

DB Front Raise
30x6
30x6

Comment: same faster reps.

Today Workout:

BB Incline press
145x4
145x4
145x4

Comments: the most hard exercise for me, no progress for me in this exercise for years but let's see.

DB Flat press

Congrats Bando

great back workout

I hope you have a better day today :)

Today workout:

Pull ups
25x4
25x2

last set no more energy

Rack pull
225x4

great workout , subscribed

:D I love anything than make more easy my life.



Thanks Bob