5.31.19
50 cal bike ride
super set banded side laterals3 sets x amrap
machine ohp 3 sets x 12-15, triple drop last set
triple set pek dek reverse delts 3 sets x 12-15
face pulls 3 sets
banded side laterals 3 sets amrap
ez bar curls 5 sets x 11 reps 20s rest
super set rope hammer curls 3 sets x 10 reps
reverse curls 3 sets x 10 reps
100 cal bike ride
leg extensions 1 x 100 reps
super set 1 min plank/15 vups 2 sets
Current bw, don’t know or care.
Updates - fell off the diet wagon around mid March, didn’t care anymore. From then until about a week ago my diet was atrocious or awesome. In n Out Doubles x 2, 16 oz ribeyes, boxes of mac and cheese, full fat ice cream (f u halo top), pizza at will, the largest burrito masterpieces I could concoct. All of this was washed down with excessive double IPA’s and bourbon. Needless to say, my physique took a hit and now it’s time to right the ship. Current plan is to run a reduced cal diet until I get back to March 15 fat levels. I’m thinking 6 weeks, maybe.
Training - My days of any appreciable increased mass are long gone (50 yrs old and a long time lifter.) Long term focus will be on anything I can do to visually appear better. For instance, upper and lower back need work, forearms suck, abs are not deep enough. adductor and abductors need help, Quads, hams and calves will always need work. I could go on and on with this. lol.
Pics are Jan 14, March 15, and last two are today.
Sorry for the giant pics.