Smith incline 205x7-3-2=11
Smith seated OHP 145x15-7-4=26
Tri ext machine 100x12-7-4=23
CG pulldown 150x14-6-4=24
rack pull 2" below knee 405x8
Ego be damned, after a less than spectacular performance with the inclines I decided to drop the weight by 10lbs on the OHP, basically broke even.
Really like this exercise format, the A3 session, every exercise hits where it should. Rack pulls from this spot are a mofo for me, it’s easier to pull from the floor IMO. I thought rack pulls were supposed to be easier.
Over all another good day now that I’ve wrapped my head around the thought of dieting and strength loss. Sucks but it is what it is.
I know what you mean about rack pulls, I always felt since I can hardly get any lower body into the pull its almost all back and alot of lower back in the beginning and they tough as nails for me as well.
[quote]MattyXL wrote:
I know what you mean about rack pulls, I always felt since I can hardly get any lower body into the pull its almost all back and alot of lower back in the beginning and they tough as nails for me as well. [/quote]
Exactly, no legs, no leverage but they do work the hell out of my back.
Dinner
1/2lb ground beef
2 slices American cheese
3/4 cup of cream of asparagus soup
3/4 can soup
Calories 1950
carbs 42
fat 83
protein 234
Have had to take my kid to daycare in the mornings lately since my wife won’t drive. She doesn’t trust herself to drive right now and I can’t say I blame her. Hopefully this too shall pass because it’s wrecking my AM cardio but I don’t mind doing it for both of them.
Smith incline 205x7-3-2=11
Smith seated OHP 145x15-7-4=26
Tri ext machine 100x12-7-4=23
CG pulldown 150x14-6-4=24
rack pull 2" below knee 405x8
Rack pulls from this spot are a mofo for me, it’s easier to pull from the floor IMO. I thought rack pulls were supposed to be easier.
[/quote]
I love the rack pulls for low back even more than Gms or back ext etc, so freakin brutal.
Do you take fish oil or tumeric ? Do you like beans? I love making black beans to have as a carb. Throw some rinsed black beans in a pan and slow cook for a bit with garlic, red onion, lime juice, cumin, what ever you like. Its like a meal in itself. Lentils cheap and easy.
Just a thought.
[quote]Up wrote:
Do you take fish oil or tumeric ? Do you like beans? I love making black beans to have as a carb. Throw some rinsed black beans in a pan and slow cook for a bit with garlic, red onion, lime juice, cumin, what ever you like. Its like a meal in itself. Lentils cheap and easy.
Just a thought.
[/quote]
Right now the only thing I take is zinc, I have fish oil but for some reason always forget to take it.
I like beans, my wife hates when I eat them though :). That recipe sounds pretty darn awesome, maybe next weeks cheat meal, thanks for the suggestion.
DB curls 45’sx10-6-6=22
Pinwheel curls 60’sx15
Seated calf raise 3px11
Front squat 185x8 225x5
WM 155x18
Diet
Breakfast
2 whole eggs
4 yolks
1/4 cup cheese
Snack
6oz turkey breast
1oz almonds
Lunch
6oz turkey
1 cup carrots
Dinner
Meat omelet
Calories 1982
Fat 115
Carbs 39
Protein 228
Pretty good gym day over all. Hard time keeping upright on the front squats and dumped the bar during the WM, need more core strength. Interested to check my weight tomorrow morning.
20 min fast walk
stretch
abs
20 min running full court basketball drills. Pretty sure I’m going to keep doing these instead of regular sprints. Much more fun and more conditioning.
Thanks for that Matty, I’m freaking starving over here!!!
Diet yesterday
Breakfast
2 whole eggs
4 yolks
1/4 cup cheese
Snack
6oz turkey breast
1oz almonds
Lunch
6oz turkey
1 cup carrots
Dinner
12oz sauceless pulled pork
1/2 cup cheese
18 blue corn and sesame chips
Calories 1912
Fat 110
carbs 46
Protein 219
Training today:
DB incline 80’sx9-4-1ish=14ish
Standing Military press 115x9-4-4=17
pull ups 4-4-4=16
deadlift 365x5 405x3
I’m so trying to find the good in todays lifts and I just can’t. I lowered both the incline and the MP and still didn’t get shit for reps. Also think it’s time to lower my DL. Diets suck.
Dinner
12oz KC strip
1 cup green beans
1 cup cream of mushroom soup
2 tbsp fried onions
Calories 1470
carbs 31
fat 67
protein 186?!?!?! WTF!!
Yesterday was a cluster. The big boss called around noon saying that he wants a complete inventory of every card in the network and in the warehouse, something like 800 cards, no lunch, no gym. Should have the inventory done this morning and get to hit the gym.
Cheat meal tonight, so ready, been have some serious carb withdrawal lately. What to have…hmmmmmmm.
Relapse weekend, either ate way more than I should have, ate nothing or just generally off my game. Fortunately this morning I still weighed 226.0 so no real harm done, who knows maybe some good too but I doubt it. Back on the horse today.
BB curls 95x12-5-3=20 +1 rep
Pinwheel curls 60x14-10-5=29
Leg press calf raise 10px12
Good mornings 185x10
leg press 12px8 12p+35’sx4
WM 10p+25’s x23
Pretty darn good day, it should be after my crap food weekend. Couldn’t be happier, my partner is even pushing himself harder of late, he’s learning the ways of the force.
[quote]Derek542 wrote:
What is a pinwheel curl Dday?
My fucking elbow has been killing me doing curls, but I am sticking with it.[/quote]
They’re kind of like a half hammer curl where you bring the DB to your sternum. They work the brachioradialis more than bi’s. DC considers them a forearm exercise. Not sure how much they’d help/hurt your elbow.
Glad, you stopped by, who’s going to win Sunday? Dallas @ Atlanta?
