[quote]PlainPat wrote:
430x9 -+Belt +1 rep PR
[/quote]
ooo das nice
[quote]spar4tee wrote:
[quote]PlainPat wrote:
OK so the plan was shrugs and abs as well but anything after the deadlift hell I went through would’ve been beating a dead horse so I cut it here and felt good with the amount of work I put in.
[/quote]
Should’ve at least did some ab work in my opinion. I know how you feel though.[/quote]
Oh I agree, but wasn’t going to happen I spent like 1:30 doing this
[quote]csulli wrote:
[quote]PlainPat wrote:
430x9 -+Belt +1 rep PR
[/quote]
ooo das nice[/quote]
thanks mane
Diet from today…
I think a reasonable assumption is that I should try to stay within 25g of my goal on carbs/pro and within 11g on fat (100cals within each, onsidering this aint hardcore dieting or something) for each macro so today was good with carbs and fats, but slightly over on protein which is fine by my book.
looks like I was wrong about you pat. Looking strong. Did the flu shot make you tired also? Confusion
[quote]confusion wrote:
looks like I was wrong about you pat. Looking strong. Did the flu shot make you tired also? Confusion[/quote]
Yeah, I got a mild case of the flu when I had it then within a few days got sick with something else
Diet was off last two days because of traveling, but back on point tomorrow… had a bench workout the other day
1/7/15
? bw
At home
BENCH
A) Bench Press
45x12
95x8
135x5
155x3
170x5
200x5
225x11 - felt really off on this day… lesson learned cap the reps at 10 for this
(160x10)x5 - WG paused… these were flying
Notes:
-Had to train early in the moring which sucks for me ALWAYS
-Also ran low on time so had to walk out
-Squats Friday after I get some real nutrition in tomorrow
1/9/14
? bw
At home
SQUAT
A) Squat
45x12,5
135x5,1
185x3,1
225x1
235x5
275x5
310x10 -+belt
(225x10)x5 - high bar
B) Pull-ups NG (50 total)
C) Leg raises some x some
Notes:
310x10 was ok, had a few more in me but learnt my lesson and capping it at 10 as suggested in 5/3/1
1/11/15
? BW
At home
3x5 PRESS
A) Press
45x12
65x8
95X5
105x5
125x5
140x12 -+wraps matched my PR
(100x10)x5
B) Weighted NG Pull-ups 3x6-10 up to +12.5x8
C) Pushdowns like 15x15 just killed these
Notes:
-OK day overall. I got upset at not PRing on my top set but I realized afterwards I shouldn’t have been as the focus of this whole 13 week block I’m in isn’t to hit tons of PRs every week but to build the hypertrophy base that will allow me to afterwards
Where are you getting the food stats from out of interest?
I really should start doing something like that.
Thanks.
[quote]Voluminous wrote:
Where are you getting the food stats from out of interest?
I really should start doing something like that.
Thanks.
[/quote]
Myfitnesspal just google it. Can sign in with facebook, super easy, has a mobile app that can scan bar codes etc… really easy as long as you weigh things out or can approximate for yourself. I personally weigh them because it fulfills my OCD
1/12/15
204.6 BW - didn’t gain a lb this week weighin but going to reweigh tomorrow because I woke up obscenely late this morning which might have affected it
W2D4
At home
3x5 DEADLIFT
A) Deadlift
135x5
185x5
225x3
275x1
310x5
355x5
405x5 -+belt very easy. All of them were speed pulls with exact same speed as the first
(285x10)x5 - SLDL Deficit … a lot easier than last week that’s for sure
B) Cable Row 3x12-15
C) ROllouts 2x10
1/13/15 - pushed this up a day due to traveling tomorrow
205.4 BW - talk about this in notes
W3D1 5/3/1 Challenge
At home
5/3/1 BENCH
A) Bench
45x12
95x8
135x5
185x1
200x5
225x3
250x5 -not bad at all. Had maybe 1 left.
(170x10)x5
B) Dips up to +10x8
C) DB Extensions 3x15-20
done. No lat work, literally they were toasted from pulls.
So for the bodyweight thing… unfortuanately macros are gonna have to go up because somehow I lose weight at 4k cals and 500g carbs… bumping to:
550g carbs
325g Protein
100g fat still
See where this lands me
Thanks.