DE bench different grip each set with short average band around the pin set on bottom setting
45 x 5
135 x 3 x 2
155 x 3
185 x 3 x 3
155 x 3 x 2
185 x 3 x 5
Low Incline (bottom setting) Neutral Grip DB Press
25 x 20
45 x 20
75 x 20
100 x 15 (not enough rest starting to get fatigued)
90 x 12
75 x 12 x 2 sets
Seated Chest supported Row big ROM (1-count pause on top, 4 count negative, explosive positive)
70 x 10 (neutral grip)
90 x 10 (bench grip)
110 x 10 (neutral grip
140 x 10 x 5 sets (alternating grips each set)
Face Pulls differnt angle each set
90 x 20 x 5 sets
90 x 10 x 3 sets
Fat Gripz Strict seated Hammer Curls both hands
20 x 10
30 x 10
40 x 9
Standing Palms Up 5-count negative alternating DB curls
40 x 6
45 x 6
50 x 6
45 x 6 x 2 sets
Pump city. Fat Gripz HC really hit my forearms, brachialis(sp? sorryLOL) and grip. Gotta keep these in
Medium Grip Bench to Manpon
50 x 10
140 x 5
190 x 1
235 x 1
285 x 1
325 x 1
375 x 1
395 x 1
415 x 1
325 x 12
345 x 8
Overhand Bench Width Rows
140 x 10
235 x 10 x 5 sets
Neutral Grip BB Style Pullups
BW x 10/5/4/3/3
Band Ext Rotations x 10 x 7 sets
Noticed my structural imbalances are obvi when doing band pullaparts (right hip and shoulder are droopy. prolly due to 7p isolateral leg press in 2010 and sittin’ at a computer all day (like a b055))
Upper Deload
Db low incline 30 x 50
Db row 45 x 50
Db flat press 45 x 50
Chest supported row 70 x 50
Facepulls 70 x 25 x 2
Med ball front raises 20 x 50
Hammer curl 15 x 50
leg ext
100 x 50 (1-count pause at tke)
Leg curl seated
100 x 50
DB SDL/Keystone hybrid
40 x 50
Fire Hydrant
BW x 25 x 2 sets (wayyyy harder than last time)
Side Bends
55 x 25 x 2 sets
bb bench w/ earrings
bar 25 lb earrings on elite light bands x 50
bar 25 lb earrings 10 earrings on elite minis x 15 x 3 sets switching grip from wide to narrow to regular
Inverted Rows
BW x 10 x 6 sets (alt. wide and narrow)
A1 Ext Rotations
mini x 10 x 5 sets
A2 Pullapparts
mini x 50 x 5 sets
B1
Palms UP DB curl
15 x 50
15 x 25 x 2 sets
B3
Seated Band Pushdowns
Double MInis x 50
Double minis x 25 x 2 sets
I’ve been fasting on training day’s prior to lifting (between 10AM and 1PM) and subsequently hitting up 4-5 meals of 70/60/30 C/P/F and on off days 30 min of fasted morning cardio and 30/60/30 with 4-5 meals.
I’m 240 morning weight and the leanest I’ve been at this weight before!
Fasting is the way to go. By fasting 10am to 1pm do you mean you have breakfast and then skip lunch and no snacks basically or is that continuing from the night before? Do you have anything during workout?
Glad i stopped by this log. I have no idea how i have missed it. Enjoy the weather today
[quote]ryanbCXG wrote:
Fasting is the way to go. By fasting 10am to 1pm do you mean you have breakfast and then skip lunch and no snacks basically or is that continuing from the night before? Do you have anything during workout?
Glad i stopped by this log. I have no idea how i have missed it. Enjoy the weather today[/quote]
Thanks Ryan.
To clarify I’m usually fasting ~16 hours.
More detailed: be fast at 9PM - begin to train around 9AM-11AM after drinking 10 grams of BCAAs - Eat meal 1 sometime between 11AM-1PM finish eating by 8PM or 9PM
Ah the fasting sounds like what i do and kinda close to what i do training wise. I always break my fast with my workout shake and consume a meal sometime after trainign 30min to 2 hrs depending on the day. Where in MN are you located? JW you can PM if you want or dont answer at all its all good.
Fire hydrants x 20 each leg
Leg ext 90 x 30
Hip flexor stretch
BB medium-wide high bar squat(sry for the silly names, it helps me categorize what I did)
135 x 5
185 x 3 (feelin’ mighty explosive)
225 x 1 (ditto)
275 x 1 (ditto)
315 x 1 (ditto)
365 x 1 (ditto)
405 x 1 (super slow rep felt like 1000000 kilos)
385 x 1
Leg Press Doubled Elite Average and Doubled Light bands (3 count negative, 1 count pause on bottom keeping quads and glutes flexed, knees out and EXPLODE through positive)
3pps x 10
4pps x 10 x 4 sets
[quote]ryanbCXG wrote:
Ah the fasting sounds like what i do and kinda close to what i do training wise. I always break my fast with my workout shake and consume a meal sometime after trainign 30min to 2 hrs depending on the day. Where in MN are you located? JW you can PM if you want or dont answer at all its all good.
Bench w/ short elite light bands (switch grips every set from pinky on ring to pointer 1" outside ring) negative and positive as fast as possible with a pause at full extension
Bands 135 x 2 x 2 sets
Bands 155 x 2 x 2 sets
Bands 185 x 2 x 7 sets
Bands 205 x 2
Bands 225 x 2 (a lil too slow for my liking)
Bands 205 x 2 x 2 sets
Lying on Bench Tricep Extensions Dead Stop
15 x 10
30 x 10
35 x 10
40 x 10 (very hard, form got a lil re-re)
Neutral Grip (1-count pause on top and bottom of each rep, squeezing pecs and tris)
50 x 20
65 x 12
75 x 12 (hard last set)
DB Deadstop Row from floor
100 x 10 x 3 sets (almost no rest)
Chest Supported Row Machine
110 x 20 x 4 (paused on top, controlled negative, retracted and depressed scaps) alternating neurtal grip with pronated grip
110 x 10 x 2 sets
45 plate front raises x 30, 25, 20 (very little rest, massive pumpcity)
High Bar Medium Wide stance w/ elite average bands (grey)
135 x 2 x 2 sets
185 x 2 x 2 sets
225 x 2 x 2 sets
275 x 2 x 3 sets
295 x 2 x 2 sets (too slow off the bottom)
275 x 2 x 3 sets
Dynamic Sumo Squat off of Aerobics boxes (4"-5" high?)
135 x 2
225 x 2
315 x 2 x 2
365 x 1 x 6 sets
Ghetto Glute Ham Raise on bosu ball
BW x 6 x 4 sets
A1
Back Extensions w/ elite average band
BW Band x 10, 7, 5, 5, 3
handcuffs x 10 x 3 sets
tricep pushdowns x 50
pull aparts (light) miniband x 10 x 2 sets
Medium Grip Floor Press (short pause)
135 x 5 (feeling crazy light)
190 x 2
235 x 2
280 x 1
325 x 1
365 x 1
400 x 1 (PR) sloppy form (leg drive lol) partially due to no spotter
lost the rest of my workout for some reason when posting
missed 405 x 1 with a spotter
Seated Military Press
95 x 10 x 2
115 x 10 x 2
95 x 10
Underhand BB Rows
135 x 10
235 x 10
280 x 10 palms felt like bones were getting smushed
added straps
325 x 10 loose form
280 x 10
235 x 10 much better
Neutral Grip Isometric Pullup Holds at 90 degrees
bw x 20 seconds x 4 sets
DB Hammer Curls strict 1-count pause
15 x 10
25 x 10
30 x 10
40 x 9
30 x 10 x 2 sets
Band resisted ext rot
mini x 10 x 6 sets
Good work, got a lil crazy wif 405, it’s all gravy, in the grey Mercedes, with Patrick Swayze