Hypertrophy
·Pre-workout fuel
Hypertrophy — not fasted. Eat ~40–80g carbs & 15–30g protein (keep fat <15g) roughly 1h before. Daily: 3250 cal · P230±20 · C312±20 · F72.
Session note
WARM UP DEAR GOD
4 × 20–20·rest 2 min·Pyramid 20/20/20/20 · ~25 min
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4 × 10–20·rest 2 min·BW · 10/10/10/20 · ~15 min rest / ~4 min work
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4 × 10–12·rest 2 min·50% ORM · really light · ~8 min rest / ~4 min work
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4 × 10–12·rest 2 min·50% ORM · really light · ~8 min rest / ~4 min work
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2 × 20–20·rest 1 min·2 each · 20 reps
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