Back & Biceps Hypertrophy

If you’ve read my recent rant, you should be familiar with IIFYM. And boy, did I put it to good use today!

I went to the gym, had a great workout, came home, and ate some ham and eggs for lunch. For dinner, I ended up eating ~600g chicken breast with ~600g cooked rice, and plenty of grilled vegetables. The total of all this added up to roughly 2000 calories, which left me with 800 calories to play around with.

My mother arrived back from Japan last night and she brought back a lot of Japanese goods. I didn’t take any pictures of my own, but here is what I had today:

Melon bread (lots of sugar on top)

Dorayaki (almost like a miniature pancake with red bean filling)

Tomorrow, we will be picking up my brother from the airport, so we’ll be going to Chinatown for lunch. I’m not very good at estimating macros when eating out, but I will do my best to eat in moderation.

In other news, my lower back is feeling a lot better, so I should be able to go back to lifting heavy on my squats and deadlifts again next week. I kept today quite light, though, because I didn’t want to push my luck 🙂

Back and Biceps Hypertrophy
Bent Over Barbell Rows:

• Warm-up: 5 sets of 135lbsx5

Chin-ups:

• Set 1: 85lbsx8
• Set 2: 85×8
• Set 3: 85×8

Rackpulls:

• Set 1: 135lbs×10
• Set 2: 225×10
• Set 3: 225×10
• Set 4: 225×10
• Set 5: 225×10

Dumbbell Rows:

• Set 1: 65lbsx15
• Set 2: 80×15

Close-grip Lat Pulldown:

• Set 1: 175lbsx15
• Set 2: 1755×15
• Set 3: 175×15

Preacher Curls:

• Set 1: 75lbsx12
• Set 2: 75×10
• Set 3: 75×10

Dumbbell Hammer Curls:

• Set 1: 45lbsx15
• Set 2: 45×15
• Set 3: 45×15

Concentration Curls:

• Set 1: 20lbsx15
• Set 2: 20×15