Calves/Abs/Hammies 45 minutes of cardio and that is all for today.
Hands down, looked my best by far in the gym today.
Solid workout.
My bicep tendon has been hurting when I train back, especially pull up and pull down movements. Kinda sucks…Icy hot, ice and ibuprofen on the menu tonight.
DB Meadows Pullover
25 x 15
45 x 15
65 x 12
100 x 15
Sternum Chins
x10
x8
x6
Pulldown
85 x 15
160 x 12
250 x 8-10
Underhand Row
115 x 12
205 x 12
295 x 8
Seated Cable Row
115 x 12
160 x 8
250 x 6
DB Meadows Hammers
50 x 10
50 x 8
35 x 12
Machine Preacher
45 x 15
85 x 8
85 x 8
DB Conc Curl
25 x 12
35 x 10
15 x 15
Behind The Back Shrug
45 x 20
135 x 20
185 x 20
235 x 20
285 x 15
Chest, triceps, delts. At my leanest so far. 30-45 minutes cardio later.
Nothing special. Got a great pump.
60 minutes of cardio today.
Food
2650 Cal 114F/117C/276P It’s my low carb day
Ripped it up today. Best workout in a while.
Underhand Barbell Row
45 x 12
45 x 12
135 x 8
135 x 8
225 x 8
275 x 8
335 x 10
Seated Cable Row
115 x 12
140 x 12
220 x 8
295 x 8
Meadows Row
Bar x 12
+50 x 12
+75 x 12
+100 x 12
Strict DB Row
45 x 12
55 x 12
65 x 12
80 x 12
Some Antoine Vallant Standing Pull Down Exercise
45 x 15
85 x 15
115 x 8 ---- 50 x 15
Meadows Cross Hammers
55s x 12
55s x 8
30s x 12
Reverse EZ Bar Curl
25 x 15
45 x 15
65 x 15
Cable Curl
70 x 20
70 x 15
50 x 20
Seated Preacher 1 Arm
25 x 12
25 x 12
25 x 12
Behind the back Shrugs
45 x 20
45 x 20
135 x 20
185 x 20
225 x 20
1 Arm DB Shrug
50 x 12
75 x 12
100 x 12
45 minutes cardio after post workout meal.
Might see some friends tonight, will eat one more time when I get back.
Killed it today.
Weighed 207 this morning…My lightest
Deep squats, ATG close stance high bar
45 x 5
45 x 5
135 x 5
135 x 5
225 x 5
275 x 5
345 x 2
405 x 3 Easy, PR for this style
Bulgarian Split Squat
45 x 8
95 x 8
135 x 8
Leg Extensions
4 sets of 12 30 second rest
Side Lunges
25 x 12
35 x 12
50 x 12
GHR
x10
x10
x10
Leg Curl
3 sets of 12
Seated Calve
3 sets of 12
Standing Calve
3 sets of 12
Ab Circuit
45 minutes cardio.
Chest/Tricep
Bench - Slow Controlled Reps
45 x 12
45 x 12
135 x 12
135 x 12
225 x 12
275 x 10
Pec Dec
85 x 15
160 x 15
220 x 8
Incline HS Press Seated Sideways
30 x 15
30 x 15
40 x 15
Cable Crossovers
20 x 20
40 x 20
60 x 20
Slow Negative Machine Press including reps where I used the foot assistance to just get negatives.
85 x 8
160 x 8
205 x 8
1 Arm Db Skull
25 x 12
40 x 12
55 x 8
Pushdowns
195 x 8
195 x 8
100 x 20
Seated Pushdown type reverse preacher curl machine including partials
85 x 12
115 x 12
145 x 12
OH DB Ext
15 x 12
20 x 12
25 x 12
Solid pics man. Pretty impressive stuff, as I know you also keep pretty good balance in your life.
[quote]ajweins wrote:
Solid pics man. Pretty impressive stuff, as I know you also keep pretty good balance in your life.[/quote]
I try to, lately I’ve been pretty OCD with the diet, and bodybuilding and school, but I need it, it’ll pay off in the end.
One of those nights tonight where I just consumed a little too much food. I was legit starving.
I could not imagine living in a culture where your next meal was undetermined.
Straight Bar, Standing Pullover
85 x 12
120 x 12
150 x 12
195 x 5 ? 100 x 15
Sternum Chins, Some sets Include Partial and Regular Chins When I couldn?t complete reps.
x 10
x 8
x 8
Seated Row
115 x 12
160 x 12
295 x 8 — 130 x 20
DB Row Strict
55 x 12
100 x 15
100 x 15
AV Pulldown
20 x 15
50 x 15
110 x 12
Preacher Curls
55 x 12
85 x 12
145 x 8
DB Curls
30 x 8
45 x 8
45 x 8
Cable Curls Paused at Top
120 x 12
120 x 12
70 x 15-20
1 Arm Preacher
25 x 8
25 x 8
45 x 8
Behind the back shrug
45 x 20
135 x 20
225 x 20
315 x 15
DB Shrug
50 x 15
75 x 15
100 x 15
45 minutes of cardio, brisk walk at 4 mph
Today’s food
3039 Cal 80.7F/299.6C/275.5P
3 pm 4oz beef, 4oz chicken, 1 cup dry oats cooked, 1 slice EZ bread, 1 tbsp Coconut oil, cup broccoli
6 pm 10 oz chicken, 1 cups dry oats cooked, 1.5 cups rice, 1 tbsp coconut oil, 1 cup broccli.
11 pm 8 oz chicken, 1 cup dry oats cooked, 2 slices EZ bread, 1 cup broccoli, 2 squares of dark chocolate.
Tomorrow off day, about 2500 calories.
Can you guys like my Facebook page <3
Front Squats O Style ATG - Nauseated after the work sets.
45 x 5
45 x 5
135 x 5
135 x 5
205 x 5
270 x 5
270 x 5
270 x 5
270 x 5
Split Squat
45 x 8
95 x 8
135 x 8
Walking Lunge
60 x 20
100 x 20
Ext
205 x 12
250 x 12
100 x 20
GHRs
x 10
x 8
x 8
Leg Curl
160 x 12
175 x 12
220 x 12
250 x 12
Leg Press Calves
PPS x 12
2 PPS x 12
3 PPS x 12
4 PPS x 12
DB Calve
30 x 12
55 x 12
75 x 12
Awesome workout. Weighed 206 last night, losing weight but I am strong still, that’s the heaviest front squats in a while…
Ab circuit and cardio later.
Was sick yesterday. Couldn’t get out of bed, threw up, hardly ate.
Feeling 80-90%better today so I hit the gym.
Workout wasn’t the best but I got it done. Hopefully I feel great in the upcoming days.
Dips
x12
+25 x 12
+50 x 12
+75 x 18
Chest Press
90 x 12
150 x 12
200 x 15
200 x 10
Cable Fly(weight per arm)
40 x 12
60 x 12
80 x 12
Flat DB Fly
30 x 20
55 x 20
75 x 12
Said fuck delts and triceps.
Going to do those and cardio tonight after I get in a few more meals and begin feeling more like myself.
Round 2
Shoulder press machine
90 x 12
140 x 12
200 x 6 — 100 x 12
DB Upright Row
35 x 15
45 x 15
55 x 15
Laterals including partial reps
10 x 15
20 x 15
30 x 15
Rear Delt Fly
75 x 15
105 x 12
135 x 10
Rear Delt Bent Lateral
25 x 15
50 x 15
75 x 8
Kettle bell Swing
25 x 15
50 x 15
75 x 15
Underhand Ext
50 x 20
110 x 15
160 x 8
200 x 8
DB Skull
20 x 15
35 x 12
50 x 8
1 Arm OH Ext
15 x 15
25 x 15
35 x 13
1 Arm Pushdown
20 x 15
30 x 15
50 x 12
OH Rope Ext
70 x 12
90 x 12
120 x 15
30 minutes LISS
Good log. I got two question for ya:
-
You say that you work up to a top set, but sometimes you do the top set with the same weight 2 sets in a row, is there any reason for that?
-
I know you used the 5 3 1 scheme in the past, did you ever tried it with higher frequency?
Ex: A 3 way split with Deads, Squat and Bench press like Dead/pull day, Bench press/push day, Squat/ leg day, on a 3 on 1 off or a 2 on 1 off 1 on 1 off… ?