Back
Giant set
Partial Pulldown/medium neutral cable row/straight arm Pulldown/dead stop smith row
4x12/10/15/6
Tri set
Reverse Pulldown/face pull to chest/DB pullover
2x12/15/15
Dead
225x10 315x8 405x5 low back hurt like hell
Wide grip shrug
315x2x20
Banded good morning/banded back extension
3x30/20
Bicep
5x15
Workout complete. Low back is really bugging me. Can’t do much for heavy DL if it starts bugging me at 225 also was not feeling them at all in my back, hamstrings and glutes were feeling it so stopped them and moved on. Everything else felt good. JM has been away until tomorrow so will update him and see where we go. Sitting at 216 right now.
Arms
Did 30 min elyptical and 45 easy walk with foam rolling in the morning
Afternoon
Ez pressdown/rope hammer curl
5x10-12/10-12
Overhead cable ext/ez drag curl
3x15
Skull crusher/d handle cable curl
3x10
DB overhead ext/incline curl
3x12-15
Lateral machine
4x20
Rear delt
3x30
Not much. Fast and nasty pump. Still can’t so much with my arms. All had slow negatives to some extent and some peak holds on cable and stretched partials at the end. Foam rolling was good today I am glad I got that done in the morning. Saw the hobbit and the gambler this weekend. Good movies had fun.
Legs start of week 5
Leg curl
4x8+8 partials
Glute kick back
4x10
Squat
275x8
315x8
335x6. Hip was hurting
V front squat
3pps x12x3
It for the am session. Will go back for slightly more hamstring dominat work though squats are more Hamm and glute for me. Back on diet now JM wants to see what happens in the next few days before any changes are made. Still doing two a days for now.
PM session
Tri set
Leg ext/leg curl/leg press
2x20/20/15 warmup was sets of 30
Bulgarian split squat
3x15
Sld
2x15 3s neg
That’s it just high rep pump and streching
Chest shoulder am session. Heavy day
Hs incline no lockout
2pps x10
2+15 x9
2+25 x8, 8, 8
Very low incline bench pause 1s at bottom no lockout
205x8x3
DB bench 1s stretch no lockout
100x8, 6
Machine lateral/neutral ohp dead stopped
3x10/10
Rear delt
4x15-20
Cable x body ext/overhead single arm ext
3x12/12
Done. Walked 20min. Did some rolling. My legs feel bad. Knee feels bruised in the usual spot. TFL feels bad. Didn’t even squat much at all yesterday. Dunno. Need to find a pt but I’m about to be away for a long time moving around again so kinda out of the question. Will go back for pump work later.
PM session
Machine press
Ascending set
90x8 110x8 120x8 130x8
130x8 140x8 150x7
Rest pause
150x10+6+4
Dropset
150x9 drop 130x6 drop 100x8
Low to high cable cross
3x15
Machine fly 3s neg
3x12+8 partials
Rear delt
30 drop 18 drop 13
18 drop 13 drop 9
Lateral partial
65x30 drop 50x24 drop 35x18
65x30 drop 50x22 drop 35x17
Tri push down
3x15
Overhead ext
3x20
And PM session done. All good stuff. Feel like Mmc is coming along hopefully upper chest can keep filling out. The rear delt machine drop sets were nasty and had me on fire. The chest intensity techniques were fun. Mixed in a couple different ones which all work well. Just wanted to smoke chest right away past failure then focus on all pump.
Back am session pump day
Wide Pulldown
16, 14, 12, 10
Reverse Pulldown
3x12
High row
16 added mini bands. 4x10
Underhand row chest supported
5x12
Bicep
5x12
Done for the morning. I will say it again and again. The Hs high row machine is my favorite back exercise and will use it anytime I have gym that I has it. I still haven’t found something to mimic it well. Adding the bands makes the contraction at the end rom perfect. Slept well for the first time in a long time. 1030 to 330 straight through. Wow I feel like a god today
New Year’s Day pump workout.
Leg curl/leg ext/ good girl. All with a 1 sec peak hold and 4s neg
3x12/12/12
Single leg press/frog stance leg press 3s neg
2x12/15
This hurt my right hip too much. TFL
V front squat
1 1/2 rep
2pps x8x3
Normal
X20
Leg curl/v sld/glute kickback machine
3x20/15/10
Clean from hang
5x4+ 3 presses after all 5 cleans each set
Sld DB
100x30
A little biceps and walking and done. Was pissed my right TFL hurt so bad along with left knee. They are driving me nuts. Really affecting leg training. I was sore for 2 days after squats Monday and training to day felt like it would go well and then after the Tri set one thing or the other hurt when trying to do any more quad dominant move. TFL hurts in hip flexion with some knee flexion like a squat or leg press. And left knee quad hurts with more knee flexion. Damnit
Chest shoulder Tri pump
Am
Hs incline with mini band 2s stretch 1s pause at top
10x5
Flat DB press
90x19, 17, 16
Low to high cross over
12x3
Lateral machine 3s neg
10x4
Rear delt
15x4
Walked 20 min called it quits for the morning. Will go back and do more pump stuff. No failure just practice really and moving some blood and what not. Plus gets me off my ass. Only a couple more days and back to rotations.
Peds has started not happy
Legs
Leg ext 3x30 warmup
Leg dead stop
3x10
Glute thruster
3x10 with 1s hold
Leg press/Bulgarian split squat
4x10/10 last BSS quadruple drop set with an iso hold after each part of the set This was awful
Leg press 3s neg/Leg ext
2x8/12
DB sld
3x12
Done was a clusterfuck finding this gym since i had to move 4 hours away again yesterday. Pain in the ass. Winter break over. Move away from GF who i spent my whole 2 weeks with every day. Start rotation with long hours and fucking children. God damnit i want this over now. BTW macros are 330p 560c 59f
[quote]ryanbCXG wrote:
BTW macros are 330p 560c 59f[/quote]
Mind giving an example of a day of eating? If JM is cool with that?
I’m curious, as I’ve been reading these boards for years and we were once on roughly the same level so I enjoyed reading your posts: are you planning on competing sometime while in med school? Either just as a one-off or as a consistent bodybuilding thing? Or are you really just training at this point for the enjoyment of resistance training? I figure since you’re working with JM you must have some sort of future plans regarding a physique competition of some sort?
[quote]Spidey22 wrote:
[quote]ryanbCXG wrote:
BTW macros are 330p 560c 59f[/quote]
Mind giving an example of a day of eating? If JM is cool with that?[/quote]
Sure nothing fancy and it’s semi customized to my preferred and schedule
Wake up 14g fat coconut milk and coffee
Workout 60g carb
Post cereal and whey
Lunch rice and chicken
Dinner chicken and rice
Dinner 2 chicke rice and cream cheese
Snack cottage cheese and fruit and honey and whey
And that is modified for my food preferences and to make it easy on me and my schedule. The chicken is mostly slow cooker and rice is made with garlic and Italian seasoning normally so IMO none of it is bland I love every meal.
[quote]MinusTheColon wrote:
I’m curious, as I’ve been reading these boards for years and we were once on roughly the same level so I enjoyed reading your posts: are you planning on competing sometime while in med school? Either just as a one-off or as a consistent bodybuilding thing? Or are you really just training at this point for the enjoyment of resistance training? I figure since you’re working with JM you must have some sort of future plans regarding a physique competition of some sort?[/quote]
Thanks for following. Not planing on competing in the near future don’t feel anywhere near ready. I’d be 170 on stage. I’d want someone to prep me and I don’t have that money. I am with JM becuse I want to learn and see what he can do and it allows me to coast and do what I am told. No thinking no decisions nothing. Just get a plan and do it. Ask questions. Then do what is changed. Farther in the future I might want to do some physique show or something along those lines
Chest shoulder
Incline Hs with monster mini 1s flex
3x10 top set was 2p+15
Incline smith no lockout
3x8 top was 2p+10
DB bench 1 s flex
3x8 all sets at 95
Fly machine
3x12 with 10 weighted stretch after each set
Rear delt
3x15+8 partials
Front raise
3x10
Lateral partial seated
3x15
Workout was brutal. Looks short and easy but didn’t matter was great and very hard. Not much time tonight was out of the house at 450am and back home at 720pm
Back today dropped a lb or two. No scale at this place so use the gym one which makes me skeptical
Narrow neutral Pulldown/single arm supinated Pulldown with a band
4x10/10
Medium neutral cable row
12, 10, 8 last rep each set 5-6s neg
DB pullover
3x12
Face pull to chest 2s hold/underhand to chest (loved this combo)
3x12/10
Assisted pull-up
3x10 3s neg weighted stretch after last set
DB shrug
3x12 3s hold
Bicep
7x12-20
The first superset and next exercise had my back feeling absolutely amazing. What a great combo. In those three exercises I am sure I could of been done if I wanted to. Felt amazing. Loved this whole workout. No idea why it was so good. Pump was great. Contractions great everything was on point. Haven’t slept more than 3hrs and more likely less than 2 with a terrible insomnia flair up these last 3 days
[quote]ryanbCXG wrote:
[quote]Spidey22 wrote:
[quote]ryanbCXG wrote:
BTW macros are 330p 560c 59f[/quote]
Mind giving an example of a day of eating? If JM is cool with that?[/quote]
Sure nothing fancy and it’s semi customized to my preferred and schedule
Wake up 14g fat coconut milk and coffee
Workout 60g carb
Post cereal and whey
Lunch rice and chicken
Dinner chicken and rice
Dinner 2 chicke rice and cream cheese
Snack cottage cheese and fruit and honey and whey
And that is modified for my food preferences and to make it easy on me and my schedule. The chicken is mostly slow cooker and rice is made with garlic and Italian seasoning normally so IMO none of it is bland I love every meal.
[/quote]
Am I missing something, or are the 14g fat from coconut milk (assuming fat free cottage cheese) and whatever small amount comes from the cream cheese the only fats you’re taking in at this juncture?
[quote]MinusTheColon wrote:
[quote]ryanbCXG wrote:
[quote]Spidey22 wrote:
[quote]ryanbCXG wrote:
BTW macros are 330p 560c 59f[/quote]
Mind giving an example of a day of eating? If JM is cool with that?[/quote]
Sure nothing fancy and it’s semi customized to my preferred and schedule
Wake up 14g fat coconut milk and coffee
Workout 60g carb
Post cereal and whey
Lunch rice and chicken
Dinner chicken and rice
Dinner 2 chicke rice and cream cheese
Snack cottage cheese and fruit and honey and whey
And that is modified for my food preferences and to make it easy on me and my schedule. The chicken is mostly slow cooker and rice is made with garlic and Italian seasoning normally so IMO none of it is bland I love every meal.
[/quote]
Am I missing something, or are the 14g fat from coconut milk (assuming fat free cottage cheese) and whatever small amount comes from the cream cheese the only fats you’re taking in at this juncture?[/quote]
Yep just that is my only added source rest is from cooking or incidentals. Again this is customized to me and my preferences and what works for me
