Didn’t track macros yesterday - still could, I just didn’t feel like it (the best reason, I know).
Jumping ship on the Jordan Peters Full Body experiment - only had 2 sessions left. Couldn’t manage more than 4x per week, most weeks at 3x… need more training days and daily activity, so shorter sessions with added cardio are the answer. Will be moving over to a PPL split that is 90% the same as Jordan Peters program, close enough to call it such. I made a couple small add-ins and removed an exercise or two so I can run it more than 3-4 days per week.
Still fighting with the scale, so I’m adding in 15mins daily cardio. Deficit says I should be down nearly 2lbs at this point, scale has stayed same, same, same, then climbed at 2,000cal/day or less. Bastard.
Program to look like:
Push 1
Incline DB Bench 2x6-12
Incline Flye 2x15-20
Seated DB OHP 2x6-12
DB Lateral Raises 2x15-20
Weighted Dips 2x6-12
Cable Pushdown 2x15-20
DB Triceps Ext 2x6-12
Pull 1
Kroc Row 2x6-12
Lat Pulldown 2x6-12
Trap Shrug 2x6-12
EZ Curl 2x6-12
Hammer Curl 2x15-20
Rear Delt Flyes 2x15-20
Legs 1
Hack Squat 2x6-12
Quad Ext 2x15-20
Trap Bar RDL 2x6-12
Ham Curl 2x15-20
Single-Arm DB Carry 2x -
Push 2
Machine Incline 2x6-12
Incline Flye 2x15-20
Machine OHP 2x6-12
Machine Lateral Raises 2x15-20
Weighted Dips 2x6-12
Cable Pushdown 2x15-20
DB Triceps Ext 2x6-12
Pull 2
Kroc Row 2x6-12
Lat Pulldown 2x6-12
Trap Shrug 2x6-12
Hammer Curl 2x6-12
EZ Curl 2x15-20
Rear Delt Flyes 2x15-20
Legs 2
Leg Press 2x6-12
Quad Ext 2x15-20
Trap Bar RDL 2x6-12
Ham Curl 2x15-20
Zercher Carry 2x -
Warmup sets at:
-50% WWx5
-75% WWx3
-possibly 90% WWx1 if it feels needed
All sets to failure.
All reps will be performed with 3-second negatives.
Progression to next higher weight when at or above top of rep-range.
Back down set at 50-75% WW for 6-12 reps after WW set on all heavy exercises.
Starting 15mins Cardio daily, not higher than HR Zone 3.
Goal is 5-6x per week weight training.
Diet to stay mostly the same food intake-wise, splitting evening meal - half at lunch, half at dinner. Add veggies if hungry after dinner. No more forcing in carbs to meet calorie goal; if I’m meeting Protein and Fat goals and not hungry - no more eating.
Gym in a few.