Loading sets for back, pump work for chest and a bit of delts
Strict bent over row
3x8x105kgs
Weighted pull ups w/fat grips
3x10x+11.25kgs
Low angle meadows rows
4x12x50kgs/side
4a High incline DB bench
4xF
4b Stretch push ups
4xF
4c High incline DB flies
4xF
5a Sides delt burns
3xF
5b Side laterals
3xF
Notes:
Don’t be fooled, I’ve been doing my sessions as per usual even though I haven’t been logging them.
Did this session pretty much straight out of bed as I woke up late (although I have vague memory about waking up at 4am and shoveling down whey and nuts, which I could still taste as I woke up later).
However it may be, I’m not a guy that performs his best straight out if bed. If I have an hour of being awake before gym I’m all good, but doing it like this wasn’t exactly what I’d choose to do.
The gym was empty when I got there but about 20 minutes in it started to flood with elderly people who had a circuit training class there, and thus I was quite limited with my equipment for chest work. (Also someone has broken the smtih machine again)
But all in all the session wasn’t bad. Got a nasty lat/delt pump which is always nice.
As a diet note, I’m coming out of the deficit now. I’ll be trying pretty steep alterations between training and rest days in terms of nutrition for thetime before my next mini diet. It’ll be interesting to see how that plays out.
Also I hope that mr. Pollack isn’t going to completely steal my “intensity with intention” mantra
Better.
The knee couldn’t take squatting of any sort on that leg day but luckily it could handle partial leg presses and leg extensions. It’s feeling all good now, no pain whatsoever.
One thing that has been bugging me the last couple of days is my back. Just standing up for two or three hours makes it tighten up like crazy, it’s really odd.
Dude i swear shit rotates… for a couple of days my back will bug me. Then it will feel amazing and my elbows will annoy me. Then they will both be feeling good and my shoulders will suck. Then my knees and so on lol
Creatine
I like to use more creatine during diets and less during gaining phases. The rationale behind that is that during a surplus you’ll naturally have some water retention so your joints won’t be so prone to aching. Also, on a surplus you don’t really have to worry about losing strength.
Personally I use about 5g/day of creatine during surplus and 10g/day on diets
Training arms on a diet
Arms usually get pretty hefty amounts of volume from indirect work (rows and presses) and as your recovery resources are limited on a diet it’s easy to overtrain them. Using a moderate volume (think 4-8 sets 1-2 times a week) for direct arm work instead of blasting them to oblivion usually works better for retaining muscle mass.
Raw garlic
Eating raw garlic seems to be a pretty good way to stay healthy and to recover from a sickness. On diets I usually eat half a bulb or so of garlic per day
Really limited fat on a diet?
If you have to cook something and want to save just a tiny bit of calories use a pan spray instead of butter/oil. Grilling would be even better but it’s getting kinda late for that.
With ground beef you don’t even need to use a pan spray or butter as the meat itself is pretty fatty. (Although that would be a more obvious place to cut the fat from)
Want to get a bit more health in your day?
Greens powders and berry powders are great. Just add big teaspoon worth of it to your post workout shake. After a while you won’t even notice it.
Usually in a hurry?
Get a smart shaker and put whey, cinnamon and greens/berry powder in the bottle and almonds/nuts if your choice to the bottom. Throw that into your backpack and never miss a meal again. (Of course you could also use a regular shaker and a separate box)
There’s a couple for you, hopefully you enjoyed them
I did, never thought about running a heavier intake of creatine during a diet.
I don’t really do arm work so not an issue for me but noted for future reference
Raw garlic is amazeballs, tried it on your suggestion earlier and my budding cold just evaporated. As did my friends and family x)
This works great for ground beef indeed. Less so for ground chicken sadly. But I try to get in some awesome fats here (ghee, avocado oil, macadamia nut oil, coconut oil). I find I don’t need a lot of it as I cook my entire week’s worth of chicken at the same time.
This is a great suggestion for anyone else reading. It’s not exactly zero calorie, so be mindful of it during a diet. But I’d say that if anything it is essential during a diet to keep the body humming along as best it can.
Great tip for hard-gainers as well (I’m not one x))
I was sick yesterday, so hitting legs was not an option. Ate a bulb of raw garlic and surprise, surprise, I’m all good now.
So, naturally I wanted to catch up with my training. Today was supposed to be an arms/delts day but I did my leg work in addition to that as I couldn’t do it yesterday and I’m not going to push my training back.
Loading sets for arms and hamstrings, pump work for delts and quads
3a Rear laterals
4xF
3b Side laterals
4xF
3c Spanish leg press
4xF
4a Long ROM laterals
4xF
4b Front laterals
4xF
4c Leg extension
4xF
Notes:
Had 70 minutes to finish this, got done in 60, so the pace was quite high.
Nothing special here, really. The Smith is still out if order so I couldn’t do my presses there.
Also, this was the first time doing SLDL since tweaking my back with them. Got comfortable with them after the first two sets and added a bit of weight. Gotta say that I should’ve worn a belt, I was feeling my lower back after the last set.
I may have been a but sick still, as I was actually feeling fatigued. That’s not normal to me. Then again, doing near 50 sets of whole body exercises in an hour is not really normal to me either.
Alternating deads and front squats was fun and it didn’t feel like I lost a ton of strength by doing it. The 3/2/1 waves refer to that stuff CT has written about where you do a triple, a double and a single (obviously with increasing weights) and then do it again with bigger weights. You know.
Took it easy with the deads as I’m not quite confident with them just yet. (Remember my back)
Then I did a zigzag of front D-squats (continuous tension low box squats with a pause and an upright torso) with leg curls and extensions. It looked like this:
Set of squats
Set of extensions
Set of squats
Set of leg curls
and so on until I had done six sets of squats.
All in all a really fun session and I actually feel like it wasn’t a waste of time.
I’ll be honest, I don’t really understand. It sounds like you look better than you did before the start of the summer which is a good thing, no? But obviously, with your soul being broken, you interpreted this differently.
To get you posting again, what’s your favourite way to hit rhomboids and/or rear delts?
I like my interpretation better. I got called Hercules by a friend I haven’t seen in months yesterday and I’m willing to bet that your physique is more developed than mine.
I got called Hercules by a friend I haven’t seen in months yesterday and I’m willing to bet that your physique is more developed than mine.