Bent Orange Band + Weight Lateral
20x3x20
-with-
Orange Band KB Curl
18x3x10+10
30 min outside brisk walk with 2x100 lateral shuffles.
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Kind of screwed this one up. Was hungover some, so low energy, and I stupidly did some extra reps before the drop sets. This should have been a dial back workout from the start, not a dial up. After I realized, I decided to drop out the SA KB overhear press. Still, productive.
I think its this. People like to think they want to be healthy or look slim but most people dont want to do any work to achieve this. when you say to people that they might need to cut out something in their diet or do some exercise and watch less TV, they look at you like youre a fking alien!!
HR was 135+ the entire workout. Absolute ball buster. Got lightheaded several times as HR neared 160. That’s a bit higher than my heart may be ready for. Good workout though, added a good number of reps to DB bench.
And the quote from the pizza party about how can you eat all that, it’s so true.
A lot of peeps gets dedicated for 30 days or even less and then just gets back to bad habits and say they can’t get fit and have bad metabolism.
The suitcase march is that done on the place? with only one DB.
Take care man, but then again I know you do. Well done, soon you’ll be able to push harder.
The suitcase march is moving…slowly. Slow transitions, occasional pauses. Really challenge stabilization. It’s funny, my back always feels 100% the day after I do these. I think it also resets offset items. Just a theory, but weight + stabilization moves can do that. Really focus on good posture (hard!) and positioning. No slouching or compensating. Lock into neutral.
Banded Feet Up Ring Push-up
2x12(orange), 1x6(purple)+6(BW)
-with-
Paused Orange Band + 10lb Laterals
10, 10, 10+10(just band)
-with-
Axle Curls
55x2x20, 55x15
Ring Ext
2x20, 1x10
30 min outside brisk walk
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Finally hit that drop set. Will keep weight the same next week and see if I can take more reps before upping weight. Weights should start increasing because…
…it’s time to BULK. Kidding. I am starting the gain phase though. All I’m going to do is add in Aprox 100g carbs to start with. Will keep eating clean. I’m going to commit to this all the way through 2020. End date will be about February 1 2021, so I can strip down and see what I’ve accomplished for summer 2021. That gives me 18 solid months to put some quality muscle on. I expect to finish 205-210. My goal is 10 lbs of lean muscle. I’d like to be my current BF level, except 190 scale weight after I cut down.
Bye bye 6 pack. Maybe I can keep a 4 pack, but probably not. It’ll be worth it. Time is about out for gaining muscle. I think I’ve got 10 more pounds in me though if I stay injury free.
Reps will remain 6+ at all times. I’ll take rest days as needed.
Yay for getting to eat a bit more.
Also, body is healed. So it’s ready to be progressively overloaded…carefully.
Nice long term goal Iron, remind me again how old are you?
Both me and @Frank_C gained some 20 - 30 lbs last year lost it all and found we were at the exact same spot.
Be careful to gain too much too fast, keep the 4 pack, you’ll gain muscles as long as you’re not decreasing weight.
If you keep tracking the main movements and are adding weight and reps you’ll be stronger and bigger. The weight will come along too, but keep the fat in a leash.
And nice to see you hit that dropset goal. I like the idea of doing it twice to be certain it wasn’t a one of.
Whilst I agree with this statement I am aligning myself with the @MarkKO approach to gaining weight. That is I am eating lots and slowly getting fatter and hopefully stronger !!
I think this is closest to the truth of it. It’s not just that guys like @IronOne@Frank_C and @flappinit are consistent in eating right and exercising appropriately, but also that they’ve been doing it for years and years. The law of averages says one bad meal here or there barely affects the average. If you’ve been doing it 30 days, one bad meal is a pretty large chunk of that.
The key is chocolate muffins and milk at bedtime. Two to three per serve with round 500 ml of milk is one thing I can get down almost no matter how full I am.
SA Standing DB Press
40x12, 10, 10
-with-
KB Row
62x3x12
Band Pressdowns
-with-
KB Curls
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Might have to go with low incline. My right shoulder still clicks on flat bench with a straight bar/axle. It didn’t hurt, but it used to as I progressed in the training cycle. No issues with a low incline. I’ll monitor.
