Went to the gym for chest today bc I was going to be training 2 friends. Decided to hit the dumbbells since I haven’t done chest with them in easily 6+ months. Felt it in my pecs on flat WAY more than I do with BB flat bench.
Flat DB Press:
40x15
50x15
70x10
85x5
95x6.5
85x9
Incline DB Press:
50x10
60x10
70x10
80x6
Hammerstrength Bench Press (weights per side):
2plates x14
3plates x6.5
2plates x15
Pec-deck:
120x18
120x20
I am fucking weak as shit on dumbbells and I feel them way more in my chest - think I may hit the gym for a while on chest day so I can use the dumbbells.
ya’ll are all looking good fellas! great workouts…Josh you are weak as shit on those DBs bro…better get to work…lol!
Xb-c I drink this everyday before the gym-
1 cup oats
4 tbsp peanut butter
1 banana
12 oz skim milk
2 scoop vanila protien
its oaty but so good and its good for the wieght gain too, and easy to chug, just get the quick oats
Qaash…if you make it through 5x5 easy…then feel free to start adding in some exercises for sure, just make sure you get those reps done right
I used to bring shakes like this to work a few months back, might give you a few ideas xb.
2-4 eggs
1/4 to 1/3 cup heavy cream
1 scoop chocolate protein
2 tbsp peanut butter
replaced the cream by 8-12 ounces milk sometimes
I don’t know exactly how many calories that adds up to, but i remember it being pretty filling, especially when I used the cream (used vanilla protein with the cream once, added in some strawberries and ice cubes and didn’t put the pb or the eggs in, tasted amazing!).
6.5? Really, 6.5 Josh? You count a half of a rep? Either you get the rep, or you don’t man, none of this half bullsh*t. haha[/quote]
I include it for my own knowledge in my logs really…I don’t count the rep but I record the .5 so that I know I attempted a 7th rep and reached complete failure during that rep. Its more for me than for you. lol
6.5? Really, 6.5 Josh? You count a half of a rep? Either you get the rep, or you don’t man, none of this half bullsh*t. haha
I include it for my own knowledge in my logs really…I don’t count the rep but I record the .5 so that I know I attempted a 7th rep and reached complete failure during that rep. Its more for me than for you. lol[/quote]
“that’s what she said”
Sorry, couldn’t resist. i’m in class bored shitless
[quote]bugeishaAD wrote:
josh86 wrote:
dre wrote:
josh86 wrote:
Flat DB Press:
95x6.5
Hammerstrength Bench Press (weights per side):
3plates x6.5
6.5? Really, 6.5 Josh? You count a half of a rep? Either you get the rep, or you don’t man, none of this half bullsh*t. haha
I include it for my own knowledge in my logs really…I don’t count the rep but I record the .5 so that I know I attempted a 7th rep and reached complete failure during that rep. Its more for me than for you. lol
“that’s what she said”
Sorry, couldn’t resist. i’m in class bored shitless
[/quote]
I really wasn’t feeling it in the gym today. Despite eating well and getting plenty of good sleep, my energy was for shit this morning. Making that worse is the fact that it was deadlift day today. My form didn’t feel too solid until the 3rd set and I completed the last set by sheer force of will. Nevertheless, workout completed as planned:
Deadlift
6x5 @315
Nate, you weren’t fucking joking about the 6x5 week being rough. Bench on Monday wasn’t too bad, but deads today were brutal and I’m betting squats on Friday will be fun.
I’ve heard of the Diet Coke + Tuna shake before. I take it this is an acquired taste? Or did you like it the first time you tried it?
You guys are killing my appetite here…
No shit, I’m with you on this one…sounds gross as hell.[/quote]
I’ll try anything once, but even that has me feeling queasy.
I need to figure out how many calories are in my pwo shake and post it.
holy shnikes, I knew there were a lot of calories in this shake but I didn’t know there were this many! haha Sometimes I use eggs, sometimes I don’t, sometimes I add a banana, sometimes I don’t. But the milk, honey, pb and whey protein are always the same.
pwo shake
1 liter raw milk
560 cal
36g fat
48g carb
32g prot.
2tbsp. natty pb
200 cal
16g fat
6g carb
8g prot
2 raw eggs
180 cal
14g fat
0g carb
12g prot
1 tablespoon raw honey
60 cal
0 fat
17g carb
0 prot.
Biotest whey protein
2 scoops
240 cal
4g fat
4g carb
44g prot
for a grand total of:
1240 cal
74g fat
76g carb
96g prot
Dre that’s a sick pwo shake, 1240 kcals, crap man. I need to get a blender.
Today’s DE Bench:
Bench:
125x5
160x3/3/3/3/3/3/3/3
OH Presses touching head:
200x6/4
Kroc Rows:
130x25
Chinups:
100x5/5
Machine Curls:
100x11
The Kroc Rows had me feeling like I’d just done a moderately hard set of 20 rep squats. Crazy rough, especially since the dumbbells kept wanting to slip. My first rep on the first set of OH Presses was a little weird, and I had to take a step back to regain my footing, so that set was really hard to finish, which kept me from hitting the 6 reps I was shooting for on the 2nd set. Next week.
Nate nice job on the 405x10 bench. I used to think that I would die I happy man if I could ever bench 400…now my long term goal is 500 or more raw lol. Funny how that can change.
[quote]hungry4more wrote:
Dre that’s a sick pwo shake, 1240 kcals, crap man. I need to get a blender.
Today’s DE Bench:
Bench:
125x5
160x3/3/3/3/3/3/3/3
OH Presses touching head:
200x6/4
Kroc Rows:
130x25
Chinups:
100x5/5
Machine Curls:
100x11
The Kroc Rows had me feeling like I’d just done a moderately hard set of 20 rep squats. Crazy rough, especially since the dumbbells kept wanting to slip. My first rep on the first set of OH Presses was a little weird, and I had to take a step back to regain my footing, so that set was really hard to finish, which kept me from hitting the 6 reps I was shooting for on the 2nd set. Next week.
Nate nice job on the 405x10 bench. I used to think that I would die I happy man if I could ever bench 400…now my long term goal is 500 or more raw lol. Funny how that can change. [/quote]
Yup, you definitely need a blender. The only problem with the shake is I’m not hungry for like 1.5 to 2 hours later! haha
My damn dogs love the shake too. They just sit in the kitchen staring at me while I’m making it.
“No dogs, this is my pwo shake.” /said like Cartman