weightlifting accessory exercise movements pulls

Romanian deadlifts. 50% max. Engange the posterior chain. Focus on hamstring and glutes.

Hyper back extensions. Strengthen lower back to prevent injuries.

Deadlift top shoulder shrugs.

Front squats. 50% max 5x10

Back squats. 85% max 5x3

Diet. 3400 calories daily. My total energy expenditure. Maintanence. Height 5'11/ 171cm. Weight 235lbs/106kg.

258grams protein. 1 gram of protein = 4 calories. Protein intake will help build muscle and/or prevent muscle loss

77 grams fat 1 gram of fat = 9 caloriesx Assists in vitamin absorption, hormone regulation, brain function, and more

431 grams of carbs 1 gram of carb = 4 calories. Used for energy, ie brain, muscles and organs