Yea, I take rest times as needed for my strength exercise but for my isolation movements, I superset/giant set them, walk over to my log book to record them, then go back and do another set; very minimal rest for isolation movements (typically). This allows me to get through them pretty quick before having to head to work!
It has been awhile since I’ve had DOMS this bad! Higher frequency, increased volume and the calorie deficit are leaving me a little under-recovered. I think I’m going to be taking my ‘after’ photos this coming Saturday morning, as I don’t feel I’m going to see much benefit to getting any leaner. Saturday will be a straight up cheat day as I’m helping my sister move into her new house for the day and then pub crawling with a group of friends that night. I will then start counting calories again, and move up to ~2500cals with 200g PRO. This will be an increase of 2-300cals/day. I’m hoping to have a little more energy and spur on some new growth with this BB split over the next couple months.
Well I slept through my alarm this morning and did not get my workout in. I went to the comedy club with some friends last night. Had a great time, but sacrificed sleep for it. So this pushed the workout until tonight.
Tonight is going to be rushed because we have a family dinner to go to (niece’s 3rd bday), so I’ll have to get my workout in quick!
I got home, demolished a Finibar, started sipping my Plazma and popped on my computer to check my workout…Cardio/Mobility/Recovery Day…shit.
Throwing the Plazma in the fridge for tomorrow morning. Going to hit the AirDyne now for 20mins then hit the foam roller.
I finished my workout at the Y yesterday after doing bench, front squat, and split squat at home. It felt weird as hell only doing lateral DB raises, hip abd/add, and farmer’s walks.
But I really like hitting my work gym on my lunch break and doing a bodybuilding workout for back after doing my deadlifts and other pulls at home in the morning.
It is what it is… Trying to hit my delts without pressing and doing some hip work to alleviate my back pain. It ain’t pretty, but it needs to be done.
If someone followed me from the time I arrived to when I quit lifting it definitely would have qualified as a session worthy of the question: “What the F&*# was that?”
I was able to sneak in 2 x 20min Airdyne sessions (LISS) yesterday and also a 20min walk. I did a couple 30-45s sprints on the AirDyne, but my knee wasn’t going to put up with pushing much harder than that. I could feel the biking in the quads, so I might try and do these more regularly to keep those muscles at least somewhat stimulated.
This morning’s workout:
#Shoulders, Hamstrings, Back Thickness
Superset Seated DB Press
50 x 10
70 x 10 x 3
Band Pullaparts/Dislocates/Facepulls
11/11/11 x 3
Superset DB Lat Raise
30 x 10 x 3
DB Front Raise
25 x 10 x 3
Superset Lying Banded Leg Curls
20 x 3
Deadlifts
135 x 10
225 x 10
315 x 10
315 x 10
315 x 10
All sets double overhand, grip was starting to go on my last two sets. I hate ‘high’ rep deadlifts.
This took about 45mins, but running a little short on time this morning so I’m going to move my back work until this evening/tomorrow morning.
I figured this log could use a little colour, so here are a few pics I noticed I had on my phone.
Now that I’ve been working out in the mornings I’ve been adding carbs to my breakfast via bagel. This has been a pretty typical breakfast for the past couple weeks.
So I took some progress pictures yesterday morning. Unfortunately I’m not at my peak lean-ness here, but I’m happy with the changes I’ve made. I managed to lean down to 199.8lbs during this T-ransformation Challenge. I’m currently waking between 203-204lbs. I’m creeping my way back into a calorie surplus now, and while I rest up my knee I’ll be trying to put on as much upper body mass as possible.
@MarkKO - Thanks man! Trimming down made my back look 10X better than before.
@FlatsFarmer - I appreciate it! I actually used to be self-conscious about my obliques as they have always been quite pronounced. When I hold a little extra body fat, it tends to accentuate my love handles. I had no clue that little Christmas Tree was hiding in there. I’m happy to have uncovered it thanks to this challenge!
surely you have buck teeth, a crazy eye and 3 testes!? Haha