Legs
Going light and low volume. Trying to avoid spinal loading or bracing as well as right let discomfort. Means that eliminates almost everything.
Leg curl/leg ext. 2x20, 4x15/15
Single leg press 20,18,15,15 that kinda hurt wanted to do more but meh healing needs to be done
Curls 8x10
2cd upper press
15 incline no pause focus on contraction. 185x8 205x8x4 up next time
Hs incline 15,14,13,11. Upper body hates reps
Hs high row 15, 12, 11 10, 10
Underhand row 4x10-12
Lateral machine 3x8
Lateral partial 2x30-40
Tri 5x10-15
Ate a ton yesterday was starving all day. Hunger never ended. 8k rough count. Was still hungry. And starving today still my god
8k calories good gawd
[quote]chobbs wrote:
8k calories good gawd[/quote]
And that was still stopping early was still hungry and never ate past being stuffed. Was constantly hungry
No training yesterday. Gfs arrival day (the day her parents adopted her and got her at the airport). She was feeling lazy I had food poisoning, toxin mediated judging my symptoms and prodrome time length. So I was feeling not the best. Today upper press and maybe some light legs. We made some amazing Korean style chicken with veggies and slow cooker teriyaki chicken and rice for a diff meal.
Day 3 upper press Week 1 of the recovery continued
15 inlcline DB bench 45x20 65x15 85x10 100x15,12,12 good god pressing muscles hate shit shit died so fast
Fly machine 5x20-15 ouch
Medium neutral pulldown 4x15
Seated cable high row 5x20
Lateral machine 5x20-15 To do some leg pump and stretch did squat press machine 1 plate x50 and 2pps x 35x3 just for pump and light work
Tri 5x15
Eats were good. Love being with the GF making food and watching Netflix. Really just left overs from yesterday as we made enough for a couple weeks. She hit some nice squats today as well.
Day 1 lower week 2
Leg ext/leg curl: 4x20-15
Squat press machine: 2pps x25 3pps x25 4pps x 20 5pps x 15, 15, 15, 20 4pps x20
SDL 4s neg: 135x20x2
Curls 5x12
Just working on. Or hurting my back or leg and trying to keep them both healthy and heal them. Highlight of eats was hot and spicy octopus and a box of honey nut chex later with some ice cream
Upper day 1 week 2
15 degree incline paused 195x5 215x5,5,5,5,4
Hs incline 2pps x10 2+10pps x10, 9, 8
Hs high incline row 2pps x18 2+25pps x12, 12, 12, 11
Underhand row 4x12
Lateral machine 5x8
Tri 5x10
Decent workout. Was tired going in but did alright increasing from last week. Shoulders were tight but loosened up. No idea on eats today yet. Had first meal after this workout 16oz chicken
Eating ended up being 10oz of turkey. 10oz venison burger that is quite lean browned with Korean spicy gochujang mix. Veggies. Then 1lb strawberries and a box of cereal. Small slice of cake for my gfs moms bday. And a container of vanilla Greek yogurt
[quote]ryanbCXG wrote:
Then 1lb strawberries and a box of cereal.[/quote]
For some reason this cracked me the fuck up ahahaha!
Day 2 week 2 lower
Leg curl/leg ext/ horizontal leg press: 20/20/20x2 warmup 12/20/15x4
Leg press 3 s neg 5pps x10, 6pps x10, 7pps x8x3
High pull 5x3
Hang clean 5x2
Curls 5x10
Legs still trying to stay healthy and stay lighter and pump. Could not walk by the time I did leg press. The high pulls were fun I’ve been meaning to do more and was waiting on gf food is too much won’t type it lol
Forgot how much my legs grow (still nasty slow) from tie and quad sets and high reps. I feel legs or mine at least respond great. 7 weeks and 34 days of squatting and no growth. 5 high volume workouts in two weeks they filling back out
On the plus side a shirt that used to be only kinda tight I found is like spandex yesterday. Felt like a douche wearing it lol
Upper press d2 w2
The one rack for incline was taken and I don’t wait for thing. To ADHD.
Decline 185x10 215x10 235x10 245x8 and 4 dead lol
Hs incline 2pps x12, 12, 11 1+35x14
Hs high row 3pps x8x4
Underhand row 5x12
Lateral raise 5x12
Tris 6x10-15
Fun day lots of pump. I hate declines. A lot. But oh well. Wanted to do a free weight and I hate straight bench most of all. But wanted to go heavy and DBS at this gym only go to 100
Lower d3 w2
Leg curls/sdl 2x15/15 warmup 130/225x12/15x4 ouch this was fun. Made sure to slow down the sdls. Nasty stretch. Toes on 5lb plates.
Leg ext/squat press : 150/4pps x15/15 165/5pps 15/12x4
Front squat 135x10 185x10 225x6x2 just getting back into these. Slow eccentric trying to keep back and legs happy. Use less weight. Good reps
Curls 5x15
Good overall workout. Gf and I are making venison burgers and elk burgers tonight. Pork verde for lunch. Had Cinnabon ice cream last night and way too mnay fiber 1 bars. God was an ugly morning. More ice cream and too much food for giggles tonight. Lol
[quote]ryanbCXG wrote:
Gf and I are making venison burgers and elk burgers tonight.[/quote]
Where do you find the meat?
[quote]LoRez wrote:
[quote]ryanbCXG wrote:
Gf and I are making venison burgers and elk burgers tonight.[/quote]
Where do you find the meat?[/quote]
Mom shot the vension and family friend shot the elk 
My mom is crack shot and gets a deer every year. Don’t think she has missed one in 20 years. Sometimes she drops 2-3 deer in a season
Upper day 3 week 2
Low incline DB. 50x20 70x18 90x12 100x16,13,12 90x6 slow eccentric 1 so deep stretch
Rear delt 5x20
Machine fly 4x15
Wide Pulldown added mini band 4x 10
Underhand Pulldown mini band added 3x12
High cable row 3x15
Lateral machine slow eccentric 5x10
Tris 5x10
Nice pump had fun. Gf did some good squatting and sdls. I messed with box jumps for giggles and some kb swings. Had venison chops and steaks for dinner. Pork verde for lunch. Egg whites. Ice cream and some baked goodies. Cultivate mass I guess.
Day 1 week 3 lower body
Leg ext/ leg curl 2x20/20 warmup 15/15, 12/12, 10/10
Front squat. 225x3 255x3 275x3 295x2x2 225x12 295 was a volume pr and since I haven’t done “heavy” fronts in a while I was happy but still weak as fuck. The reps were both solid have at least 4 in me. But working perfect form and can still feel back and TFL are agitated a little
Squat press 5pps x15 6pps x 13 7pps x 10,10 6pps x 15
Curls 5x15
Hip swing 3x25
Solid workout. My two weeks with my girl is up tomorrow and driving back to madison for orientation tues wed then moving to a new town for clinicals. Sucks these two weeks flew by. Diet will be way to high today again. YOLO Lots more venison and chicken with desserts and fruit piled way too high
Workout was completely fasted also just FYI. 15hrs in by the end
15 hrs of fasting…Nice, I’ll have to give that a shot seeing as though I got to lose 25 lbs in 2 months. When do you normally start eating?
