Monday Pull Day, felt good, fine tuning my routine as I focus my goals.
Fat loss means calorie deficit, and for me there easiest fit for my schedule is Warrior 20/4, focusing my intake to support recovery. So, I’m down to Bang Energy pre-workout and dinner after. I hesitate to add whey post, 1 because of calories, 2 because dinner is amazing and I want to eat it. I also have casein and oatmeal for pre-bed, but after dinner I just don’t have room. Despite being hungry all day, I just don’t have the capacity to gorge at night, which is the whole point. I’ll keep refining.
Secondary goal is arms, so I’ve upped my routine for them.
Superset: wide grip high row (to chest) / narrow grip low row (to navel)
4x12@85
4x12@85
Last 3 of last year set were brutal on everything, grip, biceps, lats, amazing pumpkin and burn. Everything is 0/2/1/1
Superset: Pulldowns wide/narrow
4x12@85
3x12, 1x10 @85
What didn’t burn before burned now, teres, rear delts, and forearms were exploding.
Straight-Arm Pulldowns
2x15@30, 2x15@20
Draper curls (standing bb forehead curls)
1x20@30, 1x15@40, 1x12@50, 1x8, 1x10 @60
Standing bb curls
3x30@30
This was a terrific burnout/pump finisher. I may do slightly different curls each time, but I should probably always finish with these.