Dymatize Project Mass Trainer: Cycle 3, Microcycle 2, Day 79

New Exercise and Fitness Review

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When you’re pounding the weights and completing heavy pulls, a little stretch can go a long way. Today, consider working on your mobility between sets of T-bar rows. Target your back with lumbar extension stretches like upward facing dog, and the cat and cow stretch can help release built-up tension. Once you’re stretched out, you’ll be able to put your all into weight training.

You’ve got a dropset and intraset stretching in this workout, so watch the video below and get ready to build a thick back, strong lats, and massive arms!

Project Mass Trainer
Watch The Video – 3:35

DAY 79

• Ground Beef
  4 oz 12% fat ground beef


• Eggs
  3 whole eggs


• Cheese
  1/4 cup shredded cheddar cheese

• Greek Yogurt
  2 Chobani Simply 100 Greek Yogurt cups

• Pork
  4 oz boneless pork loin chop


• BBQ Sauce
  2 tbsp


• Brown Rice
  1 1/2 cups


• Bananas
  1 medium banana

• Dymatize ISO-100
  1 scoop


• Apple
  1 medium apple


• Fiber One Bar
  1 bar

• Chicken
  5 oz


• Rice Cakes
  5 buttered popcorn rice cakes


• Greek Yogurt
  1 Chobani Simply 100 Greek Yogurt

• Turkey
  1 butterball turkey burger


• Whole Wheat Hamburger Bun
  1 bun


• Sweet Potato
  1 medium sweet potato


• Blueberries
  150 g


• Skim Milk
  1 cup

Daily Total

Calories 3,208

Total Fat73 g

Total Carbs385 g

Protein252 g

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About The Author

Jacob Wilson, Ph.D., CSCS

Dr. Jacob Wilson, Ph.D., CSCS*D is a professor and director of the skeletal muscle and sports nutrition laboratory at the University of Tampa.

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Dymatize Project Mass Trainer: Cycle 3, Microcycle 2, Day 79