Gotcha. Get off the fn computer then!!!
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Starting picture (I can’t pose for shit)
Starting Weight: 215lb
Waist: 35.25
Arms: 17.25
Thighs: 25"
*Lifestyle, not competing.
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How tall are you? I’m sure you e mentioned it multiple times but I can barely remember why I ate for breakfast!!
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5’9 or 5’10
6’ if any chicks ask tho
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Interesting that they have carbs for every meal. I can see slightly more carbs pre and post workout which seems like a good idea. Any reasoning to evenly spit the carbs for the other meals. No critique just interested.
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*Performed at home gym, some alternates required.
PUSH
FitNotes Workout - Saturday 18th May 2024
** Incline Dumbbell Bench Press **
- 80.0 lbs x 16 reps
- 80.0 lbs x 10 reps
** Incline Hammer Strength Chest Press **
- 225.0 lbs x 6 reps
- 185.0 lbs x 10 reps
*subbed Inc Smith Bench. IDK how much my smith bar weighs but it’s definitely heavier than 45lbs.
** Pec Deck **
- 55.0 lbs x 16 reps
- 55.0 lbs x 13 reps
*subbed Seated Cable Flyes
** Cable Flye (Low>High) **
- 40.0 lbs x 13 reps
- 45.0 lbs x 12 reps
** Lateral Machine Raise **
- 35.0 lbs x 15 reps
- 25.0 lbs x 14 reps
*subbed Cable Lat Raises.
** Upright Row (Wide Grip) **
- 105.0 lbs x 19 reps
- 105.0 lbs x 15 reps
** Cable Y Raise (Drop Set Last Set) **
- 35.0 lbs x 11 reps
- 25.0 lbs x 14 reps
- 25.0 lbs x 11 reps
- 15.0 lbs x 9 reps
- 15.0 lbs x 5 reps
** Parallel Bar Triceps Dip **
- 45.0 lbs x 16 reps
- 45.0 lbs x 12 reps
- 45.0 lbs x 11 reps
** Cable Overhead Triceps Ext (Drop Set Last Set) **
- 120.0 lbs x 18 reps
- 120.0 lbs x 11 reps
- 120.0 lbs x 9 reps
- 100.0 lbs x 7 reps
- 75.0 lbs x 6 reps
Muscles are pumped and i don’t feel dead unlike my typical session.
Was getting froggy and needed to step away from schoolwork. Have been on diet the last 2 days with the exception of meal and carb timing. Still coming in slightly under for fats.
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I’m not entirely sure, but I’ve heard some explanations for blood nitrogen and GH/Insulin levels (not injected)… nutrient absorption and whatever. Idk, ill ask and see what he says.
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“You want consistent glucose levels throughout the day which is why we keep them spread out. You would get a spike in insulin if you jammed them in 1 meal.”
Also further googled why we would want to avoid insulin spikes (as bodybuilders) and its to avoid fat storage, hypoglycemia, and apparently it hinders muscle growth.
Double checking with resident nutrition guru @QuadQueen
Is the above accurate, in your opinion? Or did i mis-speak in any way?
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This makes good sense. No idea if it is scientific but it passes the pub test.
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You’re spot on! The consistent carb amounts help keep blood glucose levels on a more even keel - avoiding spikes and crashes. The diabetic diet in most hospitals is built on the “consistent carbohydrate” premise.
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shouldn’t diabetics avoid carbs? or severely limit them? since carbs (mainly sugars and starches) are what causes diabetes to begin with?
That’s not common practice in the hospital setting. Also, for most people, it’s not something they’re willing to even consider and all carbs aren’t bad. Every situation is different and needs to be handled on an individual basis.
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My diet is set up in the same fashion. I’m eating 6 meals per day. Carbs are equal across all meals at 45g except my post WO meal which is 120g.
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Greetings Andrew!
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PULL
FitNotes Workout - Monday 20th May 2024
** Uni. Cable Pulldown (Elbows Tight) **
- 70.0 lbs x 18 reps
- 70.0 lbs x 12 reps
** T-Bar Row (Elbows Wide) **
- 115.0 lbs x 14 reps
- 115.0 lbs x 12 reps
** Pronated Pulldown (Wide Grip) **
- 150.0 lbs x 10 reps
- 140.0 lbs x 8 reps
** Chest Supported Row (Neutral, Elbows Tight) **
- 200.0 lbs x 12 reps
- 200.0 lbs x 10 reps
** Straight-Arm Cable Pullover **
- 60.0 lbs x 12 reps
- 60.0 lbs x 10 reps
** Cable Curl (Lean Forward, Elbows Back) **
- 40.0 lbs x 18 reps
- 40.0 lbs x 15 reps
- 40.0 lbs x 12 reps
** Rear Delt Machine Fly **
- 23 reps
- 15 reps
- 11 reps
*subbed band pull-aparts
** Incline Dumbbell Curl (Drop Set Last Set) **
- 40.0 lbs x 10 reps
- 30.0 lbs x 11 reps
- 30.0 lbs x 8 reps
- 25.0 lbs x 4 reps
- 20.0 lbs x 3 reps
*Biceps were shot at this point
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LEGS A
FitNotes Workout - Tuesday 21st May 2024
** Good Girls **
- 100.0 lbs x 18 reps
- 100.0 lbs x 17 reps
** Lying Leg Curl Machine **
- 125.0 lbs x 17 reps
- 125.0 lbs x 13 reps
** Leg Extension **
- 175.0 lbs x 16 reps
- 175.0 lbs x 9 reps
** Hack Squat **
- 315.0 lbs x 15 reps
- 315.0 lbs x 12 reps
- 315.0 lbs x 10 reps
** Leg Press **
- 15 reps
- 15 reps
** Stiff-Legged Deadlift **
- 225.0 lbs x 13 reps
- 225.0 lbs x 12 reps
- 225.0 lbs x 12 reps
** Reverse Lunges **
- 20 reps
- 20 reps
+15mins Treadmill AHR 130bpm.
Did not perform Leg Press or Reverse Lunges. Lower back was pumped so badly during SLDL i couldn’t even hit reps. Always had this problem. Even cardio after was hard to manage and that was literally just walking.
P.S wash those knee sleeves, fuck bro.
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PUSH
FitNotes Workout - Wednesday 22nd May 2024
** Incline Dumbbell Bench Press **
- 85.0 lbs x 15 reps
- 85.0 lbs x 11 reps
** Incline Hammer Strength Chest Press **
- 225.0 lbs x 12 reps
- 225.0 lbs x 9 reps
*Subbed Flat Chest Press, Incline was taken
** Pec Deck **
- 145.0 lbs x 16 reps
- 145.0 lbs x 13 reps
** Cable Flye (Low>High) **
- 27.5 lbs x 14 reps
- 27.5 lbs x 11 reps
** Lateral Machine Raise **
- 100.0 lbs x 17 reps
- 100.0 lbs x 14 reps
** Upright Row (Wide Grip) **
- 110.0 lbs x 16 reps
- 110.0 lbs x 12 reps
** Cable Y Raise (Drop Set Last Set) **
- 15 reps
- 13 reps
- 11 reps
- 6 reps
- 4 reps
*cables were taken, used bands. Didnt work well.
** Parallel Bar Triceps Dip **
- 45.0 lbs x 18 reps
- 45.0 lbs x 12 reps
- 45.0 lbs x 9 reps
** Cable Overhead Triceps Ext (Drop Set Last Set) **
- 80.0 lbs x 19 reps
- 80.0 lbs x 15 reps
- 80.0 lbs x 11 reps
- 60.0 lbs x 7 reps
- 50.0 lbs x 6 reps
Wasnt going to hit triceps as they were sore, but they felt fine by the time i got to them.
But holy fuck, my legs. Just get me a fuckin wheelchair and roll me off a small cliff. The pain will distract me.
+10mins treadmill AHR 130bpm
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this made me laugh hard. I find it worse when I have taken them off and i can just sense the stench coming up at me from my knees when I set on a bench. Gross
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Like, I spray cologne on me before lifting so I can look and smell pretty while I move mountains.
My knees smelling like the inside of a turtle tank kinda kills the mood.
Knee sleeves are soaking as we speak.
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PULL
FitNotes Workout - Friday 24th May 2024
** Uni. Cable Pulldown (Elbows Tight) **
- 35.0 lbs x 18 reps
- 35.0 lbs x 15 reps
** T-Bar Row (Elbows Wide) **
- 115.0 lbs x 13 reps
- 115.0 lbs x 10 reps
** Pronated Pulldown (Wide Grip) **
- 150.0 lbs x 13 reps
- 150.0 lbs x 9 reps
** Chest Supported Row (Neutral, Elbows Tight) **
- 200.0 lbs x 10 reps
- 175.0 lbs x 12 reps
** Straight-Arm Cable Pullover **
- 60.0 lbs x 12 reps
- 60.0 lbs x 10 reps
*Tried this as Laying Cable… felt okay but will stick with standard movement in the future
** Rear Delt Machine Fly **
- 150.0 lbs x 17 reps
- 150.0 lbs x 15 reps
- 150.0 lbs x 11 reps
** Cable Curl (Lean Forward, Elbows Back) **
- 45.0 lbs x 14 reps
- 45.0 lbs x 12 reps
- 45.0 lbs x 11 reps
** Incline Dumbbell Curl (Drop Set Last Set) **
- 70.0 lbs x 13 reps
- 70.0 lbs x 12 reps
- 60.0 lbs x 19 reps
- 50.0 lbs x 9 reps
- 40.0 lbs x 11 reps
*Subbed EZ Curl
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