Tempo ohp 45x7,7,7,7
Giant set x 3
Db tricep extention 15 x 12
Db db curls
Bent over lateral raises
4 min tabata bike
Tabata bile is gonna workout well i think for building a good habit. Quick and burnt me out fast.
I limit rest to 90 sec for consistency and to make workouts faster and this is keeping workouts down to around 20 min which means i feel like i could add some more cardio in as well as the calories im at stop working.
So bw down about 6 lb from most recent high but 1.8 from weekly averages. Going very slowly but feels like much less of a chore since im not doing my usual extreme cut.
189 p/216 c/46 f
Decided to call it quits on the rp app too hard to fine tune things. Shooting for over 190 g of protien and a total of around 2000 kcal mostly in carbs. Shooting for dv vitamins and minerals through natural foods. Probably a little higher kcal on leg day and lower on rest days. Maybe 1800?
226.8 bw ( stopped RP app so have to import all of that for 7 day average.)
strict press 100 x 6,6,6,8
spoto press 135 x 12,12,12,12
giant set
db tricep extentions 15x12,12,12
db curls 15 x 12,12,12
db bent over lateral raises 15x 12,12,12
Was supposed to do tabata but I am going through a really tough time with med changes that are kicking my ass right now so I just decided on the bare minimum.
Back and legs were fried so opted for not even doing the RDL and bor. This program is supposed to be 18 weeks or so I think but I am going to finish this first 3 week cycle (this week) and then build up to this volume before retrying the program. I donāt like the idea of missing entire sections of the workout bc of fatigue.
Worked up to 225 for 5 on close grip bench yesterday and then did a nasty drop set. Worked up to 345 deadlift today then some rows. Its been hard to get in the gym this week so just trying to do something.
Giant set
Db tricep extention.15 x 10,10
Db curl 15x10,10
Bent over lateral raise 15 x 10,10
Got back on the rp app bc I quickly realized how much it added. Just maintaining for now bc I noticed im pretty much staying the same weight but getting leaner so im just going to ride that out a bit.
