Yay, made it through week one! Working out on sore legs yesterday was probably the best thing for them…woke up today feeling much better…I am past the horrendous break in DOMS
Slept in this am and had 20 min before I began my workout. Not the most optimal but way better then skipping it. Trained fasted today as well, but had a shake right after so I doubt I will disintegrate.
Chest and Arms Hyper.
DB Speed Bench
3x15’s
3x15’s
3x20’s
3x20’s
3x20’s
3x20’s
As long as I have no back arch at all the ribs feel ok.
EZ bar preacher curls (8-12)
12x20 (+ the bar which I have no idea what it weighs)
12x25
12x25
DB concentration curls (12-15)
10 w/ 15’s, 5 w/10’s
" "
I have such a hard time finding a happy medium weight for stuff like this.
Spider Curls (15-20)
20x10’s
20x5’s
OH tri ext. with ez bar 8-12
12x10
8x20
8x20
Band Press Downs (sub for cable) (12-15)
15
15
Tri kickbacks (15-20)
20x5’s
20x5’s
I get really frustrated with myself because I have to use such light weights with most of this stuff. I just have to keep reminding myself that its totally different training and the numbers wont mean as much. Just have to change my mindset. I should add tho that my arms were super tight after so the proper job was done Felt great after the workout, all set for the work day
I am officially creatine saturated and I am now carrying about 10 extra pounds in water. Ugh, lol. My sweater even left lines in my arm where I rolled it up.
I should have weighed myself before I started it but I didnt. As of today I weigh 130 right on the spot. The only reason I decided to weigh myself was to make sure I am not getting carried away with eating as I tend to put fat on the back of me first so I cant see it
My maintenance cals are approx 1880 I want to stick as close as I can to 2000 for 2 weeks and see where that lands me (I took the past week and 1/2 to get myself back up there)
I am going to shoot for:
125g protein per day
275g carbs
44g fat.
Upper Body Power Day
BOR (3-5)
5x115
5x120
5x120
Pullups (6-10)
5,1
4,1,1
Rack chins (6-10)
10
10
OHP (3-5)
5x70
5x80
5x90
next time I will go straight for 85 for all
Dips (6-10)
6
6
did these on the treadmill arms (ever since I got a taste of the gym its hard sometimes to workout at home, lol)
Seated DB shoulder press (6-10)
10 w/30’s
9 w/30’s
8 w/30’s
lol the slow breakdown
EZ bar curls (6-10)
7x40
6x40
6x40
Skull crushers (6-10)
8x20
8x20
6x20
lol my wimpy muscles
V-up’s on the bench with a slow negative
15
15
15
oh and I lied. Apparently I was not done with DOMS. My upper body felt left out I guess. I was sore going into this WO from chest and arms day.
I saw this image and it reminded me of how I feel during my regular work day/home day/what ever day. Training [Do Epic Shit] is ALWAYS there in the back of my mind no matter where I am or what I am doing
Donkey calf raises feet elev. 2 plates (I am still doing these even tho they look silly because I can really feel it this way so for me it will work)
15
15
15
15
Ugh I was gassed after the front squats! Today was a mental game. Anyone else ever count your reps backwards to distract yourself?
Question~ Do you see any harm in doing an ab circuit on my 2 off days? I want to do weighted movements, I havent picked any yet but I was thinking 3-4 movements. I am really to beat after these workouts (at this point anyways) to do abs properly. Since abs only would be short will it interfere with recovery on rest days? I say no but I want to see what others say.
weighed in at 130 this morning so the exact same as last Sunday.
This past week I ate 2000 cals per day except for 2 days came in above that ( I didnt count past my preplanned food)
This week I will shoot for 2500 per day and see what happens. I am going to try and keep carbs highest then protein then fat. I am sure I can find something to eat if I have to
I did find it challenging tho filling the allotted grams for carbs as for so long I have eaten higher protein and close to equal fat and carbs.
Your delts look nice and round, I esp like the veins pooping in forearms.
I go back and forth with abs/core when to train. I feel like if i dont over-do it, I can really
keep tight the day after because I can “feel” every muscle in my core. That being said i can also push it too much and fatigue really fast, which sucks if Im front squatting, which works the core anyway.
See I can relate to your dilemma, haha
Took Sunday and Monday off as we had the floors waxed (Sat and Sun night) at the store and I seriously misjudged how I would feel after moving all that shit twice.
Chest and Arms Hyper
Speed DB Bench
3x30’sx6
I need bigger DB’s
Incline DB Bench
12x30’s
12x30’s
8x30’s
Flat BB Bench
15x65
15x75
12x75
Hurt to unrack…looks like my old bench #'s are still a long time coming! Oh well, at least I am moving and able to work out!! I HATED having no choice.
Incline DB flies
15x15’s
15x15’s
Standing EZ bar curls
12x30
12x30
9x30
DB Concentration curls
20x10# (oops only supposed to get 15) next time I will use 15#
15x10
[quote]Up wrote:
Your delts look nice and round, I esp like the veins pooping in forearms.
I go back and forth with abs/core when to train. I feel like if i dont over-do it, I can really
keep tight the day after because I can “feel” every muscle in my core. That being said i can also push it too much and fatigue really fast, which sucks if Im front squatting, which works the core anyway.
See I can relate to your dilemma, haha [/quote]
Thanks Up
I think I mostly just need to suck it up and just do them. Big girl panties and all
Today the plan (which was not really following the plan) was to do Lower Power instead of Upper Power (since I did upper crap yesterday) because I had time this a.m for a workout before work and I wanted to take advantage.
BUT got to the gym and the lady said they were closed to move in more gym equip. BUT they said I could go into the free weight room if I could figure out how to workout in there lol Fine with me! back to the plan then minus the day off.
Upper Power
BOR
5x125
5x125
5x125
Pullups
6 (Hell Yeah! They were a bit beasty and swingy but I did 6 without a break )
4,2
Rack chins
10
10
OHP
5x75
5x85
5x90 last one was a push press, I prob should have just stopped at 4
Dips
8
6
Seated DB press
10x30 ea arm
10x30 right arm and 9x30 on left
9x30 right arm and 8x30 left arm
huh. whatever.
Was going to take a day off as I have had the shits all afternoon lol! One of the girls at work treated me to a soup when she got hers as she knows I love Thai soup. Apparently my stomach disagreed today. Anyways I figured worse thing to happen would be I shit my pants while squatting. Worse has happened I am sure.
I weighed myself today as my clothes are feeling looser and I thought I was loosing weight but I am still holding at 130. I did not count cals Sunday or Monday but I did eat alot ( I usually just eat the same crap so its easy to tell) but Tue was 2487 cals, Wed was 2699 cals and thurs was 2564 cals. So I am unsure of I should bump them up again or if I should hold tight for another week (after Sunday…Sunday is diet decision day, :P)
Felt great after the workout, all set for the work day 
lol! One of the girls at work treated me to a soup when she got hers as she knows I love Thai soup. Apparently my stomach disagreed today. Anyways I figured worse thing to happen would be I shit my pants while squatting. Worse has happened I am sure.