walk
4.3, 3, 20’
PUSH
db chest press
50 x 15, 55 x 12, 60 x 10, 65 x 7, 70 x 5
missed last rep on last 2 sets. Had it on the last, just came up wrong. regress or retry
inc bb
135 x 2 x 6, 140 x 2 x 6
up
bench
135 x 6 x 3X
low cable raise
20 x 2 x 15, 30 x 15
rev. delt fly
60 x 15, 70 x 2 x 15
bbfront raise
30 x 3 x 12
SS w/
db lat raise
10 x 3 x 12
need to work on shoulder placement for the front. do i shrug or push em down?
rope pushd
60 x 12, 70 x 2 x 12
dips
10 x 3, bw x 2 x 3
donkey calve
60, 70, 80 x 8
walk
4.3, 3, 30’
only had one bcaa today… intensity really dropped when i hit the cable raise
PULL
DB deadstop rows
60 x 3 x 10, x 20
seated rows machine
worked up to 120 x 6 w/ 1s holds
lat pulldown
wide 130 x 2 x 8
med 140 x 2 x 8
close 14 x 8, 13 x 8… different pulldown, cheated
pullover
30 x 15, 35 x 2 x 25, stay
1.5 bb curl
40 x 3 x 8
machine curl
30 x 3 x 12, tough
db hammer
15 x 2 x 8, 20 x 8
cheated on last few reps
So I suffered a new injury… pulled hamstring during HIIT 3 days ago. I took a few days off and iced it, but am definitely going to take it easy and not re-injure my leg like last time. It’s the same leg, and I also injured it w/ T-Nation advice; not blaming here, but take it w/ a grain of salt kiddies.
So not to sure what to do. I read to start rehaB after about 5 days, but all I’ve been able to find is to stretch mildly, leg curls, and running drills. bummer.
Nutritionally, I’m thinking I should transition over to keto, since I’ll be more sedentary (no more HIIT) and ride that out for about 6 weeks while my leg heals. I need to find a new workout routine in the meantime.
PUSH
db chest press
50 x 15, 55 x 12, 60 x 10, 65 x 8, 70 x 6
inc bb
135 x 6, 140 x 3 x 6
stay
bench
135 x 6 x 3X
low cable pull
20 x 2 x 15, 30 x 15
rev. pec deck
40,45, 50 x 15
bb front raise
30 x 3 x 12
SS w/
db lat raise
10 x 3 x 12
focused on keeping shoulders down
rope pushdown
60 x 12, 70 x 2 x 12
dips
3 x 3
PULL
DB deadstop row
60 x 3 x 12, x 20
right front delt felt weird
seated row machine
120 x 4 x 6
lat pulldown
wide 11 x 8
med 12 x 8
wide 12 x 8
med 13 x 8
close 13 x 8, 14 x 7
missed last rep, did 2 minutes of biking every 2 sets
pullover
30 x 15, 35 x 2 x 15
1.5 bb curl
40 x 3 x 8
machine curl
30 x 3 x 12
PUSH
15 min bike
DB chest press
50 x 4, x 14 – 55 x 12, 60 x 10, 65 x 8, 70 x 6
inc bb
135 x 6, 140 x 3 x 6
5 min bike
bench
130 x 6 x 3X
low cable raise
20 x 2 x 15, 30 x 15
up
5 min bike
rev pec fly
60 x 3 x 15
shoulders down
bb front nraise
30 x 3 x 12
ss w/
db lat raise
10 x 3 x 12
5 min bike
rope push
6 x 12, 7 x 2 x 12
dips
3x3
5 min bike
PULL
DB Deadstop
60 x 3 x 12, x 20
right lat was buggin me again
seated rows, supported
120 x 3 x 6, 130 x 6
lat pull
wide 12 x 2 x 8
med 12 x 8, 13 x 8
nuetral 13 x 2 x 8
pullover
30 x 15, 35 x 2 x 15
1.5 bb curl
40 x 3 x 8
not as much of a pump today
db hammer
15 x 3 x 8
no cheating, 3s neg
Y ext
10
PUSH
DB Chest
50 x 15, 55 x 12, 60 x 10, 65 x 8, 70 x 6
INc BB
135 x 4 x 6
steeper incline
bench
125 x 6 x 3X
low caBLE RAISE
20 x 15, 30 x 2 x 15
steeper raise, but the machine felt easier (except for the grips… kept banging the wrist)
rev pec deck
40 x 15, 45 x 2 x 15
front raise
30 x 3 x 12
SS w/
db lat raise
10 x 3 x 12
up on one of the fronts
tri pushdown
60 x 12, 70 x 2 x 12
dips 3 x 3
right lat was bugging me a bit, but not as much as rows
flat knee raise
3 x 20
just to keep the movement
weighed 214 today, workout was yesterday
45 min SS bike ride yesterday for the hammie and 3 x 10 pushups
load day
weighed in at 214.5
neck 15
chest 43
thighs 25.125/24.25
waist 39
arms 14
calves 16/15.5
PULL
DB Deadstop row
60 x 3 x 12, x 20
focused on keeping the shoulder back… helped alleviate some of the lat issues, but not all. Also stretched a bit more before hand.
Fat man pullups
2 x 6, 1s hold
seated supported rows
130 x 2 x 6
lat pull
wide 12 x 2 x 8
med 12 x 8, 13 x 8
close 13 x 2 x 8
db pullover
30 x 15, 35 x 2 x 15
up
machine curl
30 x 2 x 12, 32.5 x 12
db hammer
15, 20, 15 x 8
Y/T ext
2 x 10
maybe 40 min SS on the bike after
PUSH 1
Squat
5, 10, 20 x 10
getting the ham going… felt great
leg ext
30, 35 x 15
same
flat db chest press
55 x 12, 60 x 2 x 12, 55 x 12
Inc BB
135 x 3 x 8
side lat raise
12.5 x 15, 10, 10
15 x 10
rev pec fly
60 x 3 x 15
rope pushdown
60 x 2 x 15, 70 x 15
SS w/
ass. dips
10 x 3, 0 x 3, 10 x 3
3s negs, first set on dips was a bit deep and buggin the delt
PULL
Bentover Row
95 x 3 x 12
Seated, supported row, neutral grip
110 x 2 x 6, 120 x 6, 130 x 6
lat pulls
wide 12 x 2 x 8, up
med 12, 13 x 8
close 13 x 2 x 8
db pullover
35 x 3 x 15
1.5 bb curl
40 x 3 x 8
machine curl
30 x 2 x 12
32.5 x 12
Y/T ext
2 x 10
seated caLVES
45 x 3 x 8
total of 30 min. on bike
baselined at 214 today
PUSH 2
Leg Press
2 plates x 3 x 20
4 plates x 2 x 20
3/4 Inc DB
55 x 2 x 10, 60 x 2 x 10
Decline Smith
80 x 12, 85 x 2 x 12
Pec Deck
30 x 2 x 15, 35 x 15
DB press
40 x 2 x 15
5 min bike
bentover lat raise
15 x 2 x 15, 12.5 x 2 x 15
5 min bike
side lat machine
7.5 x 3 x 25
5 min bike
v-grip pushdown
100 x 3 x 12
lying db tri ext
10 x 3 x 12
15 min bike
weighed in a little high this morning, but I ate late last night and it was high salt, so prolly just water
HIIT of 35 min bike ride w/ 5 30s sprints… mega shoulder glider wasn’t so feasible in my apartment.
Loaded from 213 or 213.5 to 216 or 216.5, which isn’t as much as I expect.
Measurements from yesterday, 30 min into load, a little warm
chest 42.5
waist 39
arms 13.75, 14.625
thighs 25, 24
PULL 1
seated leg curls
15, 20, 25, 30 x 12
for recovery… 30 was good
rev hypers
3 x 10, 1s hold
5 min bike
db row
40 x 3 x 10
pull down
9, 10, 11 x 12
5 min bike
chest supported db rows
35 x 2 x 10, 40 x 10
40 too heavy, had troubkle activating at 35
bb shrug
115 x 3 x 15
1s hold
5 min bike
hammer curl
15 x 3 x 10, 20 x 10
bb curl
40 x 3 x 10
17 bent knee raises
10 min bike
17 bent knee raises
10 min bike
17 bent knee raises
PUSH 1
squat
5, 10, 25, 35, 45 x 10
leg ext
35 x 2 x 15
flat db chest
55 x 2 x 12, 60 x 2 x 12
inc bb
135 x 2 x 8, 140 x 8
side lat raise
12.5 x 2 x 10, 15 x 2 x 10
rev. pec deck
35 x 3 x 15
rope pushd
60 x 2 x 15, 70 x 15
SS w/
ass. dips
10 x 3, 0 x 2 x 3
3s neg
seated calves
45 x 3 x 12, wide
15 min. bike
Took an extra rest yesterday, even without conditioning because I felt a cold coming on… feel fine today, so I think it was the right choice.
also cut out about 10g carbs from my daily intake. Taking small steps because I’m already around the 60 keto mark, so I don’t think large steps are needed.
PUSH 2 (did this instead of pull because of the extra rest day… wanted to hit legs)
10 min bike
leg press
4 plates x 20
5 x 2 x 20
6 x 2 x 20
5 min bike
3/4 Inc DB press
55 x 2 x 10, 60 x 2 x 10
decline smith
90, 80, 85 x 12
peck deck
30 x 15, 35 x 2 x 15
db press
40 x 10, 45 x 10
pushed the last rep
db supine roll
50, 55, 60 x 8
5 min bike
bentover lat raise
12.5 x 15, 15 x 3 x 15
lat machine
7.5 x 2 x 25, 10 x 25
5 min bike
v-grip pushd
level 10 x 2 x 12, 11 x 12
lying db tri ext
10 x 2 x 12, 12.5 x 12
17 bent knee raises
10 min bike
PULL
Focused on keeping the rest shorter, 30-45s between sets. I also reintroduced some stuff as my ham has recovered.
10 min bike
DB deadstop rows
55 x 4 x 12, x 20
felt should problems a little at the end, but focused on keeping the shoulder back and not pulling tooo far back
smith rows
125 x 4 x 6
lower back was tired
5 min bike
lat pulls
wide 12,13 x 2 x 8
med 12 x 2 x 8
close 12 x 2 x 8
13 too heavy on the wides. The short rest really hindered heavier weights with this
db pullover
35 x 3 x 15
5 min bike
1.5 bb curl
40 x 3 x 8
db hammer curl, seated
15 x 3 x 8
back ext
10
10 min. bike
bent knee raises
17, 17, 18
PUSH 1
Still focusing on keeping rest of 30-45s (closer to 30)
Squat
55, 65, 75 x 10
lower back real tight… probably because of the injury
leg ext
35, 40 x 15
easy
flat db press
55 x 3 x 12, 45 x 12
30s rest really hit my strength here. I think next time ramp up to 60.
inc BB
95, 105, 115 x 8
side lat raise
12.5 x 2 x 10, 15 x 2 x 10
rev. pec fly
50 x 3 x 15
rope pushd
60 x 3 x 15
SS w/
Ass. dips
10 x 2 x 3, 20 x 3
once again, the rest really hit me here.
donkey calf raise
10, 20, 30 x 10
gave the ham/IT band a good stretch after
PULL 2
lying curls
20, 25, 30, 35 x 12
DL
95 x 5
3/4 DB SLDL
15, 20, 25 x 10
BB Row
65, 75, 85, 95 x 10
Chindown
100, 110, 120 x 12
1s hold, felt good form on back
DB shrug
60 x 3 x 10
2s hold, stay or go down
Preacher curl
20 added, 30 added, 20 added x 12
missed a rep on 30… too heavy
EZ Reverse curl
10 added x 3 x 15
25 min bike
HIIT yesterday w/ 17, 2 x 18 bent knee raises and some foam roller work
I still haven’t come back down to even near my baseline from my skipload, so I’m making an adjustment. I did have a large meal yesterday, but I skipped meal 5 and reduced fat in my last meal, so I don’t think that explains it. I’m making another macro adjustment of 10 less carbs on non-training days, adding to the 10 less on each I made earlier.
Off days
Meal 1 : 40p, 13f
Meal 2 : 40p, 18c, 10f
Meal 3 : 40p, 15f
Meal 4 : 40p, 12c, 10f
HIIT
Meal 5 : 30p, 15f
Meal 6 : 40p, 12f