Dymatize Project Mass Trainer: Cycle 3, Microcycle 6, Day 107

It's time to test your pull strength. Get in the gym today and hit your back with every ounce of energy you can muster.

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Your back should be considerably stronger today than it was at the beginning of this trainer. Having a strong back is healthy for your spine, good for your posture, and will make all of your other lifts better because your upper body will be more stable.

You're eating fewer calories this microcycle, but you'll still get plenty of the right macros to fuel these heavy workouts! The lower volume should also help you hit the prescribed lifts with max effort.

Don’t forget to add a little weight to your pull-ups so you can get the most out of each set.

Workout: Pull Strength
3 minutes of rest between sets
1

Bent Over Barbell Row

2 sets of 3 reps
Bent Over Barbell Row Bent Over Barbell Row

2

Pullups

2 sets of 3 reps
Pullups Pullups

3

Barbell Curl

2 sets of 5 reps
Barbell Curl Barbell Curl

4

Barbell Shrug

2 sets of 5 reps
Barbell Shrug Barbell Shrug

DAY 107 MEAL PLAN

meal 1
whole eggs

whole eggs 4


egg-whites

egg whites 2


cheese

cheese 1 slice


avocado

avocado 1 medium


onion

peppers and onions, chopped 1/2 cup


snack
yogurt

non-fat vanilla greek yogurt 1 cup


dymatize iso-100

dymatize iso-100 1/2 scoop


coconut

coconut butter 1 tbsp


meal 2
ciabatta

ciabatta roll 1


turkey

turkey breast 4 oz


cheese

cheese 2 slice


broccoli

broccoli 2 cups


apple

apple 1


snack
dymatize

fiber one bar

fiber one bar 1


rice cakes

Caramel rice cakes 4


meal 3: pre-workout
yogurt

non-fat vanilla greek yogurt 1 cup


dymatize iso-100

dymatize iso-100 1/2 scoop


coconut

coconut butter 1 tbsp


post-workout
dymatize iso-100

fiber one bar

fiber one bar 1


meal 4
chicken

chicken 4 oz


brown rice

brown rice 1 cup


broccoli

broccoli 2 cups


rasberries

rasberries 1


bedtime snack
yogurt

non-fat vanilla greek yogurt 1 cup


dymatize iso-100

dymatize iso-100 1/2 scoop



Daily Total
Calories 2887
Total Fat 71 g
Total Carbs 325 g
Protein 237 g

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