Awesome deload shoulder workout. I had a good amount of carbs PWO yesterday (~150g), so that helped I think because I was feeling a bit too depleted to function (lighter skipload). Considering dropping down to 4 training days a week instead of 5 to add some recovery, maybe move a few things around.
Took PLENTY of stims today (3 scoops of a 1.3d-based product). I don’t get that “buzzed” feeling, but I was very focused, and my music sounded awesome today. Lol I’m such an emotional rollercoaster on this diet. Anyways, here’s how it went downnnnn.
Standing military/push press (a little dip at the bottom - this is for you Dixie and Aqua <3 )
bar x 20, 20
95 x 20, 20
135 x 15, 15 - DELT PUMPZ.
Seated DB shoulder press
40s x 20
55s x 15
70s x 12
DB laterals - tight form
20s x 20
25s x 20
30s x 15
35s x 15
40s x 10
----then one set of partials, lighter and more controlled than usual.
65s x 20 - nice vein poppage, lolz.
Cable rear delts
2 x 20, 20
3 x 15
DB rear delts, squeeze at the top
20s x 15
25s x 15
30s x 12 drop 20s x 10
5 sets of so of calf raises, 18-20 reps each set, got some pumpage and veinage in the calves, and called it.
DF: good brother. First one (with AQ) went well, next is on Wednesday, then a big paper due Thurs, and I’m scott free!
Nikki: glad I can keep the ladies entertained enough to stick around, haha.
165: thanks man. they definitely look much better leaner. because they are so flat, any semblance of muscle roundness hasn’t really started coming out until recently, and I imagine the leaner I get, the better they’ll look (duh). when fat, they look like vienna sausages, whereas my back, arguably my strongest bodypart, still has a decent amount of definition even past 20% bf.
pblax: thanks dude, working shoulders is so fun, can’t wait to be moving heavy weights again.
AQ: you know it’s just camera and lighting tricks. you know i’m not that big IRL. <3
studying for the next 6 hours, then hitting arms tonight, and probably a quiet evening with the lady after. working at my mom’s restaurant for mother’s day tomorrow, then studystudystudy.
Forgot to write down my arms day yesterday. Going to write it down to the best of my ability. Was an enjoyable session.
Barbell curls (with those preset bars… feels a little diff than olympic bb) - slowww negative, squeeze
45 x 20
60 x 18
75 x 15, 15
90 x 12
Preacher machine
3-4 sets high reps
Seated DB hammers, squeezed
3 sets x some
Something else, cant remember what lol.
Rope pressdowns
5-6 sets, 20 reps.
Incline DB skulls
3-4 sets, 20 to 12 reps or so.
Some kickbacks of some sort, some more pressdowns.
IDK, memory is failing me, but it was fun and I got a ridic pump. been skiploading hard today, lol, maybe too hard. Finals week so whatever, I will need the extra glucose in my brainz.
IDK, memory is failing me, but it was fun and I got a ridic pump. been skiploading hard today, lol, maybe too hard. Finals week so whatever, I will need the extra glucose in my brainz.
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Skiploading questions:
How long does it take you to get back to baseline?
How much weight are you above your baseline the day after (i.e. Skipday morning 210, Day after skipday 220)
it really depends. my weekend schedule is quite variable, so no two weeks are ever too similar lol, butttt usually, I’m back at baseline by Wednesday-Thursday (I skipload sunday). Once or twice is took me till Friday, but never later than that.
I’ve gained as much as 7-9lbs IIRC, but generally I’m about 4-5lbs above baseline the next day.
[quote]bugeishaAD wrote:
Thanks Ponce, appreciate it dude!
Deat:
it really depends. my weekend schedule is quite variable, so no two weeks are ever too similar lol, butttt usually, I’m back at baseline by Wednesday-Thursday (I skipload sunday). Once or twice is took me till Friday, but never later than that.
I’ve gained as much as 7-9lbs IIRC, but generally I’m about 4-5lbs above baseline the next day. [/quote]
Thanks for the info Bug. It’s always interesting to hear how different protocols effect different people.
No problem bro. An eye for an eye, because I used your leg workout as a model for mine today, and it went AWESOME. Energy was great, strength was much better than it’s been in the past 4-5 weeks. I am a happy camper - great way to start the week.
Leg extensions - finally figured out for good the “proper” seat and leg pad settings that feel the best. Felt awesome. Squeezed reps, controlled.
50 x 20
90 x 20
130 x 16
170 x 12
210 x 10
Leg press - semi-narrow stance, 1-2 count negative, no lockout (until last few reps of the work sets, olol)
3pps x 16
5pps x 10
7pps x 6
9pps x 10 DROP 6pps x 10 DROP 5pps x 10 DROP 3pps x 10 DROP 2pps x 15. DEATH. Why I went straight to squats… I do not know, lol.
Squats - legs so wobbly, but felt good. Weights felt heavy, but not because of CNS or lower back or anything, but straight up muscle fatigue. Winning.
135 x 10
225 x 10
315 x 6, 6, 6 - not close to failure, but these were done with a slow negative, slight pause at the bottom, and explosive positive. Last set was the strongest.
Lying leg curls - felt much stronger than when doing them first. Definitely keeping this order for awhile.
50 x 20
90 x 15
130 x 10
160 x 8
Seated leg curls
1 20 rep set as a hammie finisher. Squeezin’.
DB lunges
Grabbed the 40s and walked across the gym and back. Took big steps and stretched hard. I was panting like a gdamned locomotive the last few steps.
