PUSH 1
Squat
115, 125, 135 x 110
leg ext
45 x 2 x 15
1s hold, up
flat db press
50 x 3 x 12, 55 x 12
stay
inc bb press
110 x 8, 115 x 2 x 8
side lat raise
15 x 4 x 10
rev pec deck
35 x 3 x 15
rope pushdown
6 x 3 x 15, 1s hold
SS w/
Ass. dips
10 x 2 x 3, bw x 2
3s neg, missed last rep… stay
10 min. bike
bent knee raise
19, 18, 19
Been slacking in my tracking, but I did
Pull 1
HIIT
Push 2
hiit
pull 2
load of just 1 cheat meal… weighed in at 210.
flirting w/ keto and trace ketones.
PUSH 1
Squat
135, 140, 145 x 10
leg ext
45, 50 x 15
up
flat db
50 x 3 x 12, 55 x 12
inc bb
115 x 3 x 8
stay
side lat
15 x 4 x 10
rev. pec deck
35 x 3 x 15
rope push
60 x 3 x 15
ss w/
ass. dips
10 x 2 x 3, bw x 3
donkey calves
50 x 3 x 12
PULL 1
walk
2 incline, 3.6, 20’
Bent leg curl
50 x 4 x 12
last set single leg
db row
40 x 2 x 10, 45 x 10
db sldl
55, 60, 65 x 10
pulldown
10 x 2 x 12, 11 x 12
chest supported rows
30 x 2 x 10, 35 x 10
bb shrug
115 x 2 x 15, 120 x 15
seated hammer curls
15 x 2 x 10, 17.5 x 10
bb curl
40 x 3 x 10
20 min. bike ride
HIIT yesterday:
30s bike sprint
20yd x 3 x 4 sprints
30 x 3 x 3
30s bike sprint
abs: 19, 19, 20
foam rolling
stretched and massaged hammy between each set. DOMS in the glutes today w/ tight hams… good or bad?
PUSH 2
Leg Press
8 plates x 2 x 20, 9 x 3 x 20
3/4 Inc DB
55 x 4 x 10
Decline Smith
80 x 12, 85 x 2 x 12
Pec Deck
35 x 3 x 15
DB PRess
40 x 10, 45 x 10
pushed last 2, trouble a/ glute activation
bentover lat raise
15 x 4 x 15
lat machine
7.5 x 3 x 25
v-grip pushdown
10 x 12, 11 x 2 x 12
seated calves
57.5 x 3 x 12
wide, stay
New workout day macros
Training days
Meal 1 - 45mins pre workout: 40p, 10c, 8f
Meal 2 - (DIRECTLY POST WORKOUT) : 45p, 35c.
Meal 3 : 40p, 10f
Meal 4: 35p, 15f
Meal 5 : 30p, 15f
Meal 6 : 40p, 12f
walk
3.6, 2.5, 20’
PULL 2
lying curls
60 x 3 x 12
DL
205 x 5
3/4 DB SLDL
60 x 3 x 10
BB Row
90 x 3 x 10, 95 x 10
Chindown
110 x 3 x 12
up
DB shrug
60 x 3 x 10
BB preacher curl
50 x 3 x 10
DB hammer
15 x 3 x 10
walk
3.6, 2.5, 17’
chins
3
Fasting today… I have actually been looking forward to it as a break from eating. I had an interview, so I divided it between 2 days. The hunger and energy levels haven’t been much of an issue.
Glutes are still sore from HIIT 4 days ago, which tells me it must be the rolling?
Neck 14.875
chest 41.875
arms 13.5/14
Thighs 24.5/25.5
calves 15.875/15.25
waist 38.25
waist hasn’t moved much, but everything else has dropped, so not too happy w/ the results. I weighed in at 209.
Weights felt heavy today. Think it’s lack of sleep… maybe the fasting
PUSH 1
Squat
145, 150, 155 x 10
leg ext
50 x 2 x 15
up
flat db
50 x 3 x 12, 55 x 12
missed last rep
inc bb
115 x 3 x 8
stay
side lat
15 x 3 x 10, 17.5 x 10
rev. pec deck
35 x 2 x 15, 40 x 15
rope push
60 x 3 x 15
ss w/
ass. dips
10 x 3, bw x 2 x 3
missed last dip
donkey calves
50 x 3 x 12
wide, up
Yesterday
bike 10
walk 3.6, 3, 37’
bike 10
abs 20, 19, 20
stretch/roll
Today
PULL 1
Bent leg curl
50 x 3 x 12, 60 x 12
Rev. Hyper
60, 65, 70 x 10
db row
40 x 2 x 10, 45 x 10
pulldown
110 x 12, 120 x 2 x 12
last set wasn’t pretty
chest supported rows
30 x 2 x 10, 35 x 10
bb shrug
115 x 3 x 15
seated hammer curls
15 x 2 x 10, 17.5 x 10
bb curl
40 x 3 x 10
seated calves
57.5 x 3 x 12, wide
change foot position
Weighed in at 208 this morning, so weightloss has resumed. I also went from ‘trace’ to ‘small’ amount of ketones detected, so the tranisition ton keto is coming along… which may also explain the slight headaches I’ve been having.
I’m taking every other day off now to kind of give the body a rest, and I’m eating less subsequently, just because I eat less on off days. I am only doing 1 HIIT session this week (tomorrow), and no HIIT next week. On my off days, I have been doing a light bike ride and walking… either to the store and coming back with a bag of groceries or on an inclined treadmill.
Part of the reason for the reduced HIIT is to give the body/metabolism a break (jade teta), but also to help the hammie heal. It’s been progressing in terms of sprints and strength, but it’s tight and the pyraformis has been feeling off. At first, I thought it was glute DOMS, because I’ve been doing short sprints and focus on staying low, which requires more glute action. Then, I thought it might be glute/pyra rolling. I’ve eliminated the rolling, except for thighs, ITs, and hams to try and trouble shoot this, but I’m not convinced that’s it at this point.
Walk
Push 2
Walk
Pull 2
Walk
Load day = 1 cheat meal
207 lbs
neck 15’
arms 13’/13 7/8’
chest 42 1/4’
waist 37 7/8’
legs 25.5’/24.75’
calves 16 1/8’/15.5’
PUSH 1
squat 155, 160, 165 x 10
rest
Pull 1
seated curls 60 x 3 x 12
db row 40 x 2 x 10, 45 x 10
pulldown 11 x 3 x 12
chest rows 30 x 2 x 10, 35 x 10
bb shrug 115 x 3 x 15
seated hammer curl 15 x 2 x 10, 17.5 x 10
bb curl 40 x 3 x 10
seated calves 57.5 x 3 x 12
rest
looked up reverse dieting… showed layne norton’s YT vid. Turns out he goes to my gym.
been horrible about logging lately. Luckily, my strength hasn’t really been moving.
I did my push 2 and took a rest. I have only been doing 1 leg lift to help my glut heal. Lately, I’ve been resting after each workout because I’m eating less and exercising less, a la jade teta. And you know, it’s actually working. I weighed in at 205.5 today and haven’t done cardio in 2 weeks. I did, however, re-implement supplements, so I’m on Vit D, Multi V (never went off either of these), fish oil, and bcaa’s.
I’ve also been trying tribulus the last few days. I think it takes a while to build up, so I don’t think anything would have actually happened by now. I didn’t take it for better gains or any of the low T reasons… I just felt I needed a boost of aggression and a mood jump start. So far, I can’t say I’ve seen any results.
PULL 2
DL
205 x 5
BB Row
90 x 10, 95 x 3 x 10
Chindown
11 x 12, 12 x 2 x 12
DB shrug
60 x 3 x 10
BB preacher curl
50 x 3 x 10
Reverse EZ
10 x 2 x 15, 15 x 15
PUSH 1
Squat
160, 165, 170 x 10
leg ext
50 x 15, 55 x 15
flat db
50 x 4 x 12
inc bb
115 x 3 x 8
side lat
15 x 4 x 10
rev. pec deck
35 x 2 x 15, 40 x 15
rope push
60 x 3 x 15
ss w/
ass. dips
bw x 3 x 3
abs
21, 20, 21
tired today… less than 6 hours of sleep
Pull 1
bent curls 50 x 3 x 12
db row 40 x 2 x 10, 45 x 10
pulldown 11 x 3 x 12, up
chest rows 30 x 2 x 10, 35 x 10
bb shrug 115 x 3 x 15, up
seated hammer curl 15 x 3 x 10
bb curl 40 x 2 x 10, 45 x 10
donkey calves 50 x 3 x 10
weighed in at 204.5
Skiploading today to start my EMEM
weighed in at 204
neck 14.875
arms 13.25/13.5
ch 41.5
w 37.75
thighs 24.5
calves 15.75/15.25
Changing up my macros… adding 7g c to my PWO and 10g f to my non workout days
Training days
Meal 1 - 45mins pre workout: 40p, 12c, 8f
Meal 2 - (DIRECTLY POST WORKOUT) : 45p, 40c.
Meal 3 : 40p, 10f
Meal 4: 35p, 15f
Meal 5 : 30p, 15f
Meal 6 : 40p, 12f
Off days
Meal 1 : 40p, 18f
Meal 2 : 40p, 18c, 10f
Meal 3 : 40p, 17f
Meal 4 : 40p, 12c, 10f
HIIT
Meal 5 : 30p, 15f
Meal 6 : 40p, 15f
In a rush today, so pretty much no rest… kept the weights lighter
PUSH 2
Leg Press
2, 4, 6, 8, 8 x 20
3/4 Inc DB
50 x 4 x 10
Decline Smith
80 x 2 x12, 85 x 12
Pec Deck
35 x 3 x 15
superset with
bentover lat raise
15 x 4 x 15
DB PRess
40 x 2 x 10
v-grip pushdown
90, 100, 90 x 12
PULL 2
lying leg curls
60 x 3 x 12
DL
205 x 5
bad form… ass way too high
DB SLDL
50 x 2 x 10, 55 x 10
first set was 3/4
BB Row
95 x 4 x 10
inner thigh very tight
Chindown
120 x 3 x 12
heavier bar, easier machine
DB shrug
60 x 3 x 10
seated hammer curl
15 x 3 x 15
standing calves
60 x 3 x 10
wide
Reverse EZ
15 x 3 x 15
last 2 sets with clips
PUSH 1
Squat
170 x 3 x 10
Could have gone up… but thinking I might decrease reps in the future and increase weight
leg ext
55 x 2 x 15
flat db
50 x 4 x 12
inc bb
115 x 3 x 8
side lat
15 x 4 x 10
rev. pec deck
25 x 2 x 15, 40 x 15, 40 x 10
rope push
60 x 3 x 15
ss w/
ass. dips
bw x 3 x 3
abs
21, 21, 21