Training for 8/21
LEGS 1
Barbell Squat 150X10,150X10,150X10
Leg Extensions 25X10,25X10,25X10
Dumbbell Lunges 40X10,40X10,40X10
Dumbbell Standing Calf Raise 40X10,40X10,40X10
Barbell Romanian Deadlift 135X10,135X10,135X10
2 mile walk
food for 8/20 calories 1525, carbs 61, fat 60, protein 163
bodyweight 8/21 6am 229 lbs
What in the actual fuck
Training for 8/22
PUSH 2
Barbell Standing Overhead Press 27x10,27x10,27x10
Dumbbell Bench Press 25x10,25x10,25x10
Dumbbell Incline Bench Press 25x10,25x10,25x10
Dumbbell Fly 5x10,5x10,5x10
Dumbbell Incline Fly 5x10,5x10,5x10
Dumbbell Standing Triceps Extension 25x10,25x10,25x10
Cable One Arm Tricep Extension 25x10,25x10,25x10
Triceps Pushdown V Bar 25X10,25X10,25X10
Dumbbell Lateral Raise 5x10,5x10,5x10
2 mile walk
food for 8/21 calories 1220, carbs 169, fat 45, protein 45
bodyweight 8/22 9am 226 lbs
Are you logging weights in kgs now?
No, pounds.
Thereāll be no more heavy weight.
Mind muscle connection. Pump chasing.
Iām starting to think more along those line as Iām picking up some ongoing aches and pains.
Physio wants me to stop Bb squats and do these:
For some reason that looks impossible to me, how do your feet stay in place?
The board has a very gritted surface, like a skateboard.
Look at that laser focus man
Trying to ignore the feeling my quads were going to explode, did 10sec descent x 10 with just bodyweight before those!
I bet that new approach feels great. Especially with your super low calories.
Training for 8/23
PULL 2
Trapbar Deadlift 145x10,145x10,145x10
Chin Up 10,10,10
Wide Grip Lat Pulldown 50x10,50x10,50x10
Cable Rope Face Pull 10,10,10
Dumbbell Concentration Curls 25x10,25x10,25x10
Barbell Preacher Curl 75x10,75x10,75x10
Barbell Curl 50x10,50x10,50x10
2 mile walk
food for 8/22 calories 1614, carbs 172, fat 73, protein 80
bodyweight 8/23 6am 230 lbs
Training for 8/24
LEGS 2
Barbell Squat 150X10,150X10,150X10
Seated Leg Curl 50X10,50X10,50X10
Dumbbell Standing Calf Raise 40X10,40X10,40X10
Dumbbell Lunges 40X10,40X10,40X10
2 mile walk
food for 8/23 calories 1477, carbs 132, fat 65, protein 135
bodyweight 8/24 6am 232 lbs
Are you doing a specific tempo for these lighter weights?
No.
I am making sure I donāt swing it, rock it, heave it, use body english, brute force it, rely on momentumā¦ you get the idea
Feel the pump?
exactly. thatās all Iām after, a swollen pump.
Iām loving having unstructured workouts, Iām going to go full bro bit with an eye on the log book.
One other thing. Iāve never lifted a weight where I was squeezing my body while doing the lift and could stop at any point in the lift, then keep going. Changes things.
Wanna be full Bro Bros?
