Did back and traps this morning
- pullups, did 4 sets 20/18/17/15 @ bodyweight
- reverse grip BB rows @ 205lbs x 12,12,12,12
- Old school closegrip bb row 220lbs x 12,12,12,12
- Hammerstrength pulldowns 100lbs per side x 15/15/15/15
- Deadstop DB rows 105lbs x 10/10/10/10 per arm
- Straight-arm pulldowns x 15/15/15
For traps did 4 sets of BB shrugs @ 315lbs, 20reps per set
Then did 4 sets of 15reps on the hammerstrength shrug machine 4pps (3sec holds)
Did a lot of work today, but felt great…followed it up with 30min walking on a incline like normal…
Worked late today but still managed to get time to workout, skipped my morning cardio this morning because I had a lot to get ready for this week…
Did shoulders, warmed up with a lot of laterals/fronts/presses with light dumbbells
- DB shoulder press 80lbs 4x12/12/12/11
- Behind the neck BB press 130lbs 3x12/12/12 then did 2 sets @ 115lbs for 15reps each
- DB reverse flyes 50lbs 4x15/15/15/15
- Hammerstrength lateral raise machine 155lbs 4x12/12/12/12
- Hammerstrength shoulder press machines (dropsets everyset) 120lbs 4x15/15/15/15 (after each 15reps dropped it down to 60lbs and pumped out as many as I could…)
Did 7 sets of calve raises (30sec breaks) on calve raise 2pps x 25reps each set
30min cardio like normal after
Took yesterday off, had to go shooting at the range and didn’t get back til late, but it was a good needed rest
Did triceps/abs/cardio this evening
- started out with V-grip pressdown 80lbs (max weight on stack is 95lbs) 4sets of 15 (drop sets all sets too)
- Hammerstrength dips 3pps x 15/15/15/15
- Seated dumbell ext 90lbs x 15/15/15/15 (felt good on these, nice stretch)
- hammerstrength extension machine 65lbs each arm x 15/15/15/15
5 sets of cable rope crunches, max weight, 25reps each set
3 sets of 25reps on the ab roller (kicked my ass!)
30 min cardio on treadmill
Did biceps/forearms/cardio today
BB curls 90lbsx15 100 lbs x 12/12/12 90lbs x 15 (drop set 50lbs x 15)
DB hammers 50 lbs x 12/12/12/12
Incline DB curls 30lbs x15/15/15/15
whole bunch of wrist curls with fatgripz on for forearms
30min cardio
Did 35min of cardio this morning
Going to start carb cycling in order to try to lose some fat (never done it before)…anybody have suggestions on what approach to take? I am currently eating 3000kcal to 3200kcal a day (Depending on how much I train)…my carbohydrate intake is usually over 200grams a day (I stop counting once I reach 200g’s and usually don’t eat many more)…I am thinking of starting a program where I go do a week that looks like:
Sunday-Saturday: low, med, high, low, med, high, and zero (the zero is my off day, just gonna eat alot of fats/proteins)
For high days I will eat anywhere between 250-300grams, not sure what a good number is
Medium is 150-175
low is 100-ish
any suggestions?
About to go do chest/abs…will post later
Good lift today, forgot my phone to take videos of bench to get critiques…
Bench 5x5 routine 265x6 (Felt 5 was pretty easy), 270x5 (PR), 270x5 (struggled on last one), 265x5, 265x5
Decline smith machine press 4x265lbs 10reps each set
Hammerstrength incline press 2pps 4x15 (drop sets to 1pps each set for 15-20 additional reps)
Pec deck FST-7 style : 145lbs x 15 for all 7 sets (last few were brutal) 30sec breaks in between sets
Chest dips 3x25 reps @ bodyweight
Abs: 6 sets of rope cable crunches @ max weight stack for 25reps each set
3 sets of leg raises with 15lb DB 25reps
Back today, sweated pretty bad in there for some reason, must’ve ate a lot of salt or drank too much water, I was dying…
- Weighted pullups 25lbs 4x12
- Reverse grip BB rows 205lbs 4x12
- Hammerstrength pulldowns 120lbs 4x12
- Hammerstrength highrow machine 90lbs 4x15
- Hammerstrength low row 3pps 4x12
- Rope straight arm pulldown (pulled rope wide apart towards end of move) 7x15-20 (towards the last few sets did 20reps and dropped the weight a few lbs)
- Back ext 45lbs 3x25reps
cardio 35min walking
I see your a fan of higher reps/volume? Do you feel that you respond better to this? Also, you do cardio everyday/after each workout? Is this just to get the HR up?
For the carb cycling stuff, I’d check out some of Shelby Starnes publishings. Nice work and good luck with the fat loss.
I go a little lower on volume when I do squats/bench/deads but as far as the other shit I usually respond a lot better from anywhere between 8-15 reps…but I always change up rep scheme on exercises.
I only do cardio in the AM before breakfast when I wake up before work…usually get up around 445am everyday, drink my coffee and head to the gym. I always try to avoid lifting and then having to do cardio in the same session, hate staying at the gym for more than a hour
[quote]Hintonshawn88 wrote:
I go a little lower on volume when I do squats/bench/deads but as far as the other shit I usually respond a lot better from anywhere between 8-15 reps…but I always change up rep scheme on exercises.
I only do cardio in the AM before breakfast when I wake up before work…usually get up around 445am everyday, drink my coffee and head to the gym. I always try to avoid lifting and then having to do cardio in the same session, hate staying at the gym for more than a hour[/quote]
Makes sense, yeah keeps your body “guessing”. Are you at 200lbs?
No, damn close though…weighed in at 192 this afternoon, which I was pretty suprised seems how the last time I weighed myself was 187 about 3 weeks ago…I was only 170lbs at the beginning of the year so I am pretty happy with my progress
[quote]Hintonshawn88 wrote:
No, damn close though…weighed in at 192 this afternoon, which I was pretty suprised seems how the last time I weighed myself was 187 about 3 weeks ago…I was only 170lbs at the beginning of the year so I am pretty happy with my progress[/quote]
22 lbs in 5 months, thats definitely something to be happy with. Keep up the good work, youll hit 200 in no time.
Ha, I hope so…I am going to be taking a 3 week break at the end of July because I have field exercise (I’m in the military, pretty gay) So hopefully I won’t lose a lot of weight, but I probably will because its gonna be miserable and 100 degrees and we have to wear our frickin’ gear all day long
[quote]Hintonshawn88 wrote:
Ha, I hope so…I am going to be taking a 3 week break at the end of July because I have field exercise (I’m in the military, pretty gay) So hopefully I won’t lose a lot of weight, but I probably will because its gonna be miserable and 100 degrees and we have to wear our frickin’ gear all day long[/quote]
Ah damn, you should be well over 200 by then though so if anything itll bring you down to around 200! Haha. Good luck.
Today was hot out, 100 degrees. Fuck my life.
Felt pretty good all day, went to the gym and lifted, then I did my cardio (Skipped it this AM, slept in) and then I felt like I was literally gonna fucking pass out, think I had some heat exhaustion or some shit…made it through though.
- V-bar pressdowns 5sets 82.5lbs (max wt 95 on stack) x 15 reps each set (used fat gripz on these, a lot harder)
- Incline skullcrushers 95lbs x 15/15/15/14 (last set kicked my ass)
- seated DB extension 90lbs x 15/15/15/15
- plate loaded dip machine 3pps x 15/15/15/13 (last set also kicked my ass, didn’t want to do these but all the DB’s I was gonna use for kickbacks were taken…)
30 min cardio (was gonna do 35 but couldnt make it…)
Did 35 min cardio then abs this morning, 5 sets of cable rope crunches and 3 sets of side planks (30sec each side)
Biceps/calves this afternoon
- BB curls 90lbs x 15/15/15/15/15 (45sec breaks, these killed me…on last set dropped weight by 20lbs after 15reps and did more, then dropped by 20more lbs)
- Seated machine preacher curls 60lbs each arm x 15/15/15/15/15
- Cable low pulley rope hammer curls 50lbs x 20/20/20/20
8 sets of calves on seated calve raise, did 5 heavy sets of 20 reps (2.5 pps) and 3 light sets of 30reps (2pps)
Legs today…did 35 min cardio this am
Started out with bench squats…did alot of warmups…felt good
385 x 8/8…405x7/7…new PRS…hurt my hip pretty good on last set feels strained but I managed to finish lifting
Leg press (shoulder width) 8ppsx15/15/15/15
smith machine lunges 185x15/15/15/15
Leg curls
Leg ext
Adductor and abductors
Hip still kills…need to stretch it out alot
[quote]Hintonshawn88 wrote:
Legs today…did 35 min cardio this am
Started out with bench squats…did alot of warmups…felt good
385 x 8/8…405x7/7…new PRS…hurt my hip pretty good on last set feels strained but I managed to finish lifting
Leg press (shoulder width) 8ppsx15/15/15/15
smith machine lunges 185x15/15/15/15
Leg curls
Leg ext
Adductor and abductors
Hip still kills…need to stretch it out alot[/quote]
What are bench squats? Hip flexor stretches should help with the hip man
Just squatting onto a bench and pausing then liftingup