Yea I checked it out man, I really like having to put my numbers on here every time I workout… I really get motivated to beat my numbers every time… My best summer in high school was when we had to log our workouts and I beat my previous workout ever single workout the whole summer… even if only by 5 pounds…
I know right, that way you’re always looking forward to your next workout. I used to do it that way before but then started doing it a bit more ala John Meadows which is an awesome way to train, but I just want to get back to the basics for a while you know and just push the numbers and kill it only 3 times a week in the gym and just grow
[quote]myself1992 wrote:
I know right, that way you’re always looking forward to your next workout. I used to do it that way before but then started doing it a bit more ala John Meadows which is an awesome way to train, but I just want to get back to the basics for a while you know and just push the numbers and kill it only 3 times a week in the gym and just grow[/quote]
I never thought it was possible to get stronger or bigger in less than 5 days a week and my sr year I was consistently hitting 6 days a week… But with the high reps and the longer recovery time I am considering a drop to 3 days and using the other 2 to get some good cardio/conditioning work in… For now I am going to try to do 4 days, cut out a little of the auxiliary lifts and hit some HIIT at the end of every workout…
Damn phone auto correct!. Guna.be interesting to see where you end up!
[quote]Marzouk wrote:
Damn phone auto correct!. Guna.be interesting to see where you end up! [/quote]
OL hell yea I was lost… Only time will tell… Well that and an ass load of hard work and protein!!
Military Press (smith) 3 X 15@95
Side Raise 3 X 15@15
Front Raise 3 X 15@15
Rear Delts 3 X 15@70
Wrist Curls 3 X 100@30
Rev Wrist Curls 3 X 50@30
I went high rep low weight on the shoulders due to a minor paid I have had in my left shoulder for a few weeks… I finished this workout with some additional cardio.
Weight check as of Friday morning 352.5 down from 355 from last week. 2.5lb weight loss for the first week…
Good job man! Now you know that what you’re doing is working so keep being consistent with everything everyday and you’ll be surprised at the results you’ll get.
[quote]myself1992 wrote:
Good job man! Now you know that what you’re doing is working so keep being consistent with everything everyday and you’ll be surprised at the results you’ll get.[/quote]
For sure, I gotta question, I see a lot of people eating brown rice, what are the benefits to eating that for my carbs? I also was about to buy Tuna instead of chicken so I will be eating tuna salad and that is about 30 grams more protein… I’m thinking that should help and I plan on splitting my legs this week so I can really focus on each side…
I’m not gonna bs you, I honestly think that what matters at the end of the day is the total macros. Some people like brown rice better and others like white rice, it’s not really gonna make a difference just eat whichever one you like better. Also, it’s fine if you use tuna instead of chicken, but if you’re upping your protein by 30 grams then lower your carbs and fat a total of 120 calories
[quote]myself1992 wrote:
I’m not gonna bs you, I honestly think that what matters at the end of the day is the total macros. Some people like brown rice better and others like white rice, it’s not really gonna make a difference just eat whichever one you like better. Also, it’s fine if you use tuna instead of chicken, but if you’re upping your protein by 30 grams then lower your carbs and fat a total of 120 calories[/quote]
Overall my protein will stay the same because I ran out of my whey protein… it has 26 and I’ll get an additional 30 from the tuna… I’m going to break it all down tomorrow to make sure it adds up…
The plan for my week two workout. I wanted to give my hammies and glutes their only day so I did. Also I wanted to shorten up the workouts so I would have time to get some cardio and core work in after I was done with the workouts.
Monday-Quad/Calves
Barebell Squat 3 X 10
Barbell Hack Squat 3 X 10
Leg Ext 3 X 10
Stead Calf Raises 3 X 30
Leg press Calf Raises 3 X 30
Tuesday-Back/Tri’s
Lat Pulldown 3X 15
Bent over Rows 3 X 10
Lying T-Bar Row 3 X 15
One-arm DB Row 3 X 15
Standing DB tri ext 3 X 15
Lying Tri Press 3 X 15
Rope press downs 3 X 20
Wednesday-Hams/calves
Romanian DL 3 X 20
Good Mornings 3 X 15
Lying Leg Curls 3 X 15
Seated Leg Curls 3 X 15
Lunges 3 X 10
Stead Calf Raises 3 X 15
Leg Press Calf Ext 3 X 15
Thursday-Chest/Biceps
Bench Press 4 X 10
Incline 3 X 15
Dips 3 X 15
Barbell Curls 3 X 20
One-arm preacher Curls 3 X 20
Hammer Curls 3 X 20
Friday-shoulders
Overhead press 3 X 10
Side Raises 3 X 15
Front Raises 3 X 15
Seated Bent over Rows 3 X 15
Wrist Curls 3 X 50
Rev Wrist Curls 3 X 25
My wife’s work schedule changed and she is going in an hour earlier so my workout time was accelerated… On the bright side I plan on loading my daughter up in our stroller and hitting a jog/walk before she comes home for lunch… Quads are shot for sure tough and the hack squat did a lot more than I expected!!
Monday-Quad/Calves
Barebell Squat 1 X 10@185 2 X 10@225
Smith Hack Squat 3 X 10 @135
Front Squat 3 X 10@95
Leg Ext 1 X 20@150 2 X 50@50
Standing calf raise 3 X 100@BW
I like the shoulder workout, I’ve always got better results from 15 rep shoulder pressing.
How much cardio are you fitting in at the moment?
[quote]Troglo wrote:
I like the shoulder workout, I’ve always got better results from 15 rep shoulder pressing.
How much cardio are you fitting in at the moment?[/quote]
I normally do 10’s but I am going to be staying at 15 for a while… I felt a good pump… My cardio isn’t very intense I have been going with my wife for a hour walk in the afternoons and at the gym I do about 20 min on the bike… Def going to bump that up a bit in the coming weeks…
Lat Pulldown 3X 12@10
Seated Rows 3 X 12@8
Bent over Rows 3 X 12@115
T-Bar Row 3 X 12@150
One-arm DB Row 3 X 12@40
Standing DB tri ext 3 X 12@8
Tri Press 3 X 20@5
Rope press downs 3 X 20@5
Military Press 3 X 20@60
Side Raise 3 X 15@20
Front Raise 3 X 15@15
Rear Delts 3 X 20@50
Wrist Curls 3 X 50@30
Rev Wrist Curls 3 X 25@30
Shrugs 3 X 15@75
I feel like I got some solid Hammy work in today despite being very new to a few of the lifts. I am probably going to tweak my schedule again for next week and do quad on tue and hammy on thurs… So I wont have two upper body days in a row like I will this thur and fri…
Romanian DL 3 X 20@135
Good Mornings 3 X 20@45(never done these before, working on form)
Lying Leg Curls 3 X 15@100
Seated Leg Curls 3 X 15@100
Lunge Walk 3 X 20@BW
Calf Ext 3 X 50@50
Bench Press 3 X 10@225
Incline 3 X 10@135(paused)
Decline 3 X 15@135(paused, Smith)
preacher Curls 2 X 15@50 3 X 25@30
Hammer Curls 2 X 15@50 3 X 25@30
Reverse preacher curls 3 X 20@20
Shrugs 3 X 10@75(3 second pause at top)
Seated rows fro traps 3 X 25@4
Bench press burn out 3 X 20@135
At this point my upper body is recovering much faster than my lower… I guess that is normal but I do plan on adding some sets to my upper body days and spreading the workoutload back out to three days… Maybe doing 4 or 5 sets of everything, 30 seconds rest between with pauses and slow negatives…
This weeks weight was 350.8 so just under 2 pounds for this week… Still have room for improvement for sure, but as long as I am moving forward to my goal it is a good thing.