Vail

Getting strong and cut, and eating healthy. Follow me for lifts and meals.

[Pokemon TCG Restocks & News @PokemonRestocks]

🌟 MEGA EVOLUTION GIVEAWAY 🌟

For a chance to win a Mega Evolution ETB Set + Booster Box

✅ Follow @PokemonRestocks
✅ Follow @spoilsandloot
❤️ Like + ♻️ Repost

Winner chosen October 3. US residents only. Good luck!
#Pokemon #PokemonTCG

[Vail @VailLifts]

Finish off with 3x8 heavy dumbbell flat bench press, with a dropset on the final set #chestandtris

[Vail @VailLifts]

Follow up with 3x8 heavy weighted dips #chestandtris

[Vail @VailLifts]

Next up: super seven cable flies #chestandtris

[Vail @VailLifts]

#chestandtris baby! Starting with reverse pyramid 12-8-6-4-2 reps of incline bench. Go to failure on the last set.

[Vail @VailLifts]

Breakfast: the usual #eggs

[Vail @VailLifts]

Dinner last night: cod breaded with almond meal and spices and pan fried with broccoli as brown rice #sogood

[Vail @VailLifts]

#legday finish off with so abs: 4 sets 12 reps 3-point leg lifts, then 3 sets 12 reps leg raise/sky kicks (ideally on a decline bench)

[Vail @VailLifts]

Continue #legday with: 4 sets stiff leg deadlift, 5 sets leg curls, 4 sets seated calf raises, 4 sets calf raises with leg press

[Vail @VailLifts]

#legday yesterday! Doing medium-heavy weight, 12 reps per set for everything: 4 sets leg press, 3 sets split squats, 3 sets hack squats...

[Vail @VailLifts]

Lunch 2: steak, brown rice, hummus and veggies from @hummusandpitaco Lunch 1 was the first half of it #delicious

[Vail @VailLifts]

Nothing like some #delicious hot #eggs for breakfast

[Vail @VailLifts]

Finish off #shoulders with 3 sets medium weight arnold press to failure

[Vail @VailLifts]

Next, superset heavy shrugs and medium weight db delt abductions #shoulders

[Vail @VailLifts]

Next up: superset medium weight db front raises and medium weight reverse flies with cables #shoulders

[Vail @VailLifts]

#shoulders today. Starting off with heavy 5x5 military press

[Vail @VailLifts]

Finish off with superset 5x5 heavy cable reverse shrugs and 3x8 slow heavy bent over db rows #bisandback

[Vail @VailLifts]

Follow up with 5x5 heavy standing db curls #bisandback

[Vail @VailLifts]

Next, 3x15 medium weight deadlifts #bisandback

[Vail @VailLifts]

#bisandback Start off with a reverse pyramid (12-8-6-4-2) of chinups with increasing weight (belt or db between legs)