Thanks for the black coffee tip. Drank it pre workout. Gave me good focus during my lift and i can’t even imagine eating 2 more times tonight.
[quote]jtownlax wrote:
Thanks for the black coffee tip. Drank it pre workout. Gave me good focus during my lift and i can’t even imagine eating 2 more times tonight.[/quote]
Nice bro. I got two more meals tonight. Food is looking like this now.
12 PM FMC
1 PM 1 cup rolled oats (dry) - so whatever that yields cooked with 1.75 cups of water. 6 eggs whole.
3 PM Lift
5 PM 10 oz chicken breast, 1.5 cups cooked rice, 1 cup broccoli, 1 tablespoon cocnut oil.
7 PM Lift/15 mins cardio after
8 PM 8 oz chicken breast, 1 cup broccoli, 1.5 cups rice, 1 tbsp cocnut oil
11 PM 6 oz chicken, 1 cup kale leaves, 1.25 tbsp coconut oil
Deltoids tonight.
Went well.
Seated DB Press - Ultra strict
20 x 12
40 x 10
65 x 8
65 x 6
1 Arm DB Upright Row
20 x 15
30 x 15
40 x 15
Reverse Pec Deck
45 x 15
85 x 15
120 x 15
60 x 15
1 Arm DB Rear Delt Row
40 x 12
60 x 12
60 x 12
Seated Machine Press
60 x 15
90 x 12
120 x 8
3 roatore cuff moves…3 sets 12 -15
First day of classes…Breaking the fast a little earlier now.
I decided I will not be doing FMC on leg day, instead I’ll do post workout LISS, easy incline walking on the treadmill.
Actually…I’ll be doing the FMC.
Training legs in an hour. Little update pic, but my arms are definitely getting more cut. Never had such good separation between delt, bicep and tricep.
those are some bigass forearms
did you get them mainly from deadlifts and other back work?
I always get comments on mine being huge, but luckily most people haven’t seen the people on sites like this
[quote]browndisaster wrote:
those are some big ass forearms
did you get them mainly from deadlifts and other back work?
I always get comments on mine being huge, but luckily most people haven’t seen the people on sites like this[/quote]
Just genetics man like some people have big calves. Never did direct forearm work. I just started reverse curls which hits them well, but that happened a couple months ago. They’ve always been big.
Only 15 minutes fmc on the elliptical.
Sick leg workout considering the last one sucked. I think foam rolling the night prior plus some extra stretching really helped me get deep and keep tight.
Squats ATG close stance.
45 x 5
45 x 5
135 x 5
135 x 5
225 x 5
275 x 5
335 x 5
335 x 5
335 x 5
335 x 5
335 x 5
Bulgarian Split Squat
45 x 8
75 x 8
105 x 8
Leg extensions
85 x 20
190 x 20
245 x 12
GHR
X 8
X 8
X 8
Seated Leg Curl
85 x 12
190 x 12
245 x 8
Abs and calves.
Cardio later 30 minutes.
Nice squatting man. Do you squat low or high bar?
[quote]jtownlax wrote:
Nice squatting man. Do you squat low or high bar?[/quote]
High bar brother, I feel it more in the quads and right now I’m focusing more on development rather than total weight lifted. I still push it heavy though. They felt very light today, I plan on jumping 10 pounds a week on 5 x 5 for squats right now until I can’t complete all 5 sets. I venture to say my max is probably around 475-495 for a single.
Only eating about 50 grams of carbs today…doing an hour or so of LISS later. No weights.
New video.
30 minutes of cardio…15 incline, 2.5 mph. A little over ~275 cals.
Your looking straight jacked man, nice work.
[quote]Vanagandr wrote:
Your looking straight jacked man, nice work.[/quote]
Thanks brother.
Gym was a sauna tonight. Totally put me in a funk. I was still strong, but I was sluggish, took longer rest periods. Whatever.
Back
Barbell Underhand Row
45 x 12
45 x 12
135 x 8
135 x 8
225 x 8
275 x 8
325 x 10
Db Meadows Pullover
20 x 15
40 x 15
65x 12
90 x 15
Pulldown, Wide Grip
85 x 12
175 x 12
225 x 8
Seated Row
160 x 12
220 x 8
295 x 6
DB Row
40 x 12
65 x 12
100 x 12
Biceps
Machine Preachers
85 x 12
115 x 12
145 x 6 — 100 x 6 —60 x 10
Meadows Cross Hammers
40s x 10
40s x 8
30s x 12
EZ Curls…Kinda like a big drop set…10 second rest between sets
105 x 6
85 x 6
65 x 6
45 x 10
Lat Pulldown, Behind the Head Curl
20 x 15
40 x 15
50 x 15
Solid session. Tonight I will do traps (forgot to do them earlier) and probably 45 minutes of cardio.
Food
6 oz chicken, 1 cup rice, chipotle apricot salsa mixed in.
6 oz chicken, 1 cup rice, medium heat salsa mixed in.
Workout
8 oz chicken, 2 cups rice, chipotle apricot salsa mixed in.
Later
4 eggs, 4 oz chicken, 2 tbsp coconut butter
Comes out around 2800 call, 250P/200C/100F
If I get hungry I will add in some peanuts.
Anyone tired of bland food, salsa is very low cal and tastes amazing on chicken and rice. There are so many flavors.
45 minutes of incline walking and fast walking on the treadmill tonight. Totaled 398 cals burned.
Then
4 sets of barbell shrug, 3 sets DB
Here is today’s food.
I’ve been taking a stance of, only going out for drinks once every 2 weeks. Reasons are my bodybuilding, money, and doing well in school.
Last night was a pure shitshow. I can’t drink without getting so hammered. A couple drinks and I’m gone. Felt like crap. Who needs that, so I may just be giving it up completely.
Making progress towards goals in the gym and life have been much more rewarding than a few nights out.
Workout 1 of 2 today…3 including cardio.
Busy today, afternoon class, a night class, so the schedule is all over the place.
Olympic ATG Front Squat - Wanted to go heavy today
45 x 5
45 x 5
135 x 3
135 x 3
225 x 3
275 x 2
315 x 2 Easy PR…Maybe gun for 335 x 2 in a couple weeks
Bulgarian Split Squat - Getting better at these, keeping balance and all.
45 x 8
85 x 8
115 x 8
Side Lunges
50 x 12
70 x 12
90 x 12
Goblet Squat
45 x 12
70 x 12
100 x 12
Extensions
140 x 12
205 x 12
250 x 20
Today, so far;
6oz chicken, 1 cup dry oats.
Workout
10oz chicken, 1.5 cups rice cooked, broccoli, tbsp cocnut oil.