im posting this because i made a dietary change
1 egg
1 cup egg whites
2.5 oz grits
.5 tbsp olive oil
fish cap
1 slice of reduced cheese
training
1 scoop carnivor
60g maltodextrin
8 oz ground beef
7 oz sweet potato
broccoli
1 scoop carnivor
4 rice cakes
1 tbsp peanut butter
8 oz ground beef
7 oz sweet potato
broccoli
1 scoop carnivor
4 rice cakes
1 tbsp peanut butter
4 eggs
75 g oats
3300 kcaL…im not certain of the exact macronutrient split…but its appears to be pretty balanced…it’s like 250g protein…
the carnivor is excellent…I needed to find a replacement for milk protein, and i think i found it…it also has creatine in it which should help me…
chest/biceps/triceps
rotator cuff - 5lbs
Db bench - 80x9 (3 rep PR)
HS incline press - 190x8 (1 rep PR)
low incline db flys - 50x9(2 rep PR)
hs preacher curls - 85x9(5lb PR minus 3 reps)
ez bar curls - 100x8(5lb PR)
hammer curls - 45x8 (1 rep PR)
v bar pushdowns(lat pulldown machine)- 70x10 (10lb PR minus 2 reps)
Db Overhead extension - 70x8 (5lb PR)
cable rope kickbacks - 30x12 (2 rep PR)
Mini goals for August
db bench to 85x8, hs preacher to 90x10, pushdowns to 80x12
im not going to make weight gain goals anymore simply because muscle growth isn’t linear…whereas strength gains are more linear…
Nice work so far… Imma keep my eye on you since we about same size/strength.
Btw, what kinda injuries have you been dealing with? I’ve been out of the gym for most of this year.
Thank you, and I currently don’t have any injuries…
I learned a couple things that have helped me stay injury free…
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Leave your ego at the door…The numbers don’t mean anything and only serve as a means of progression…Form is critical…I control every rep and use muscular strength to move the weights rather than momentum and stretch relfex…I stil train with Incredible intensity, but I now am able to focus and direct all my energy into the muscles…
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this goes with the first point…I’m not competing with anybody except myself…I make realistic goals and try to achieve them every month…
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don’t do exercises that you aren’t structurally built to do effectively…I don’t barbell squat, deadlift from the floor, or flat bench press because there are better exercises for my body structure…
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bodybuilding training is the best way to train because it builds the body in a symmetrical manner…
quads/hamstrings/calves
leg extensions - 90x12(10lb PR)
leg press - 455x10 (50lb PR minus 2 reps)
hack squat - 185x12(10lb PR)
rdl - 195x10
lying hamstring curl - 170x9(10lb pr minus 3 reps)
single leg curl - 25x10(5lb pr minus 2 reps)
standing calve - 200x11
seated calve - 80x9(10lb PR minus 3 reps)
I’m going to start training with my younger brother now…We will be doing the same workouts i’m doing here, but I can take the sets to a higher level of intensity now with him assisting me on the final reps…
my goals this month for legs are leg press 495x12, hamstring curl 180x12, calve 210x12…
I just wanted to post this to look back on later…hopefully, I learn how to properly do the pose next time…
delts/back
rotator cuff wm up - 8lbs
db press(8 incline) - i can’t count what i did here
seated db lateral raises - 30x8 drop 20x6 (5lb PR minus 4 reps)
cable laterals btb - 15x12(2 rep PR)
close grip lat pulldown - 135x12(10lb PR plus 1 rep)
weighted pull ups - BWx8 (1 rep PR)
bb row - 265x6 (1 rep PR)
st bar cable row - 120x8 (10lb PR minus 3 reps)
machine rear delt - 90x12
db rear delts - 30x10(1 rep PR)
db shrugs - 100x9(1 rep PR)
Deadlifts - 255x8(10lb PR)
I can’t count what i did on shoulder presses because my brother basically spotted me every rep…Hes still learning…I explained to him after how to properly spot someone, and hopefully he gets it…I did the 70s for 7 on that but the first rep was just bad form…Im going to have to use a barbell since my gym is missing 65s…this is a sticking point that I need to break past…
It’s tough working with a new training partner…but eventually he will learn how its supposed to be done…
update
also i forgot to my goals for delts back…barbell press 135x8, lat pulldown 145x10, bb row 265x8,
weight - 182lbs
chest/biceps/triceps
Incline Bench - 155x8
HS decline press - 200x11
cable flys - 55x10
hs preacher curls - 90x10(5lb PR plus 1 rep)
ez bar curls - 105x6(5lb PR minus 2 reps)
hammer curls - 45x7(minus 1 rep)
v bar pushdowns(lat pulldown machine)- 70x12( 2 rep PR)
Db Overhead extension - 75x8(5lb PR)
cable rope kickbacks - 35x12(5lb PR)
goals for august…
incline 165x8, hs preacher curl 95x10, pushdown 80x12…
quads/hamstrings/calves
leg extensions - 100x12(10lb PR)
leg press - 455x12 ( 2 rep PR)
hack squat - 195x15(10lb pr plus 3 reps)
rdl - 195x12 ( 2 reps PR)
lying hamstring curl - 170x11 ( 1 rep PR)
single leg curl - 25x10
standing calve - 200x12( 1 rep PR)
seated calve - 80x12( 3 rep PR)
goals for august are leg press 475x12, hamstring curl 180x12, standing calve 210x12
one step at a time…it will happen…
weight: 184lbs
so i’ve gained about 4lbs in the last 30 days…
delts/back
Seated Barbell press - 135x8
seated db lateral raises - 30x8, drop 20x5
cable laterals btb - 20x8
close grip lat pulldown - 150x10(15lb PR minus 2 reps)
bb row - 265x4(minus 2 reps)
st bar cable row - 120x10(+2 reps PR)
machine rear delt - 105x8(15lb PR minus 4 reps)
db rear delts - 30x10
db shrugs - 100x10
Deadlifts - 265x6(10lb PR minus 2 reps)
for some reason, i just couldn’t grip the bar at all even with my straps today…i don’t really understand it…i never had problems with grip ever…
following.
So you had said that you have had a bunch of injuries that prevented you form reaching your goals previously. care to elaborate, so I don’t have to skim back looking for info?
chest/biceps/triceps
Incline Bench - 165x6 (10lbs PR minus 2 reps)
HS decline press - 210x10(10lbs PR minus 1 rep)
cable flys - 60x10(5lbs PR)
Machine Preacher Curl - 120x10
Seated alt. DB Curl - 40s x 9
Rope Hammer Curls - 100x12
Dip Machine - 150x20
Seated Cable Ext - 60x11
Rope Kickbacks - 40x10(5lb PR minus 2 reps)
I changed some of exercises because I noticed a pattern in my training…If I start progressing too much on an exercise then I will stall on it, so I’m just switching the exercises before I stall…That way I can consistantly try to hit PRs every session…for example, next time im switching rope kickbacks to db kickbacks because I’ve consistantly added weight to that exercise every week for awhile now…It’s just impossible to keep hitting PRs like that…
It’s easy for me to switch exercises because I have a template in my mind of how I structure the workouts now…
[quote]Benjuito wrote:
following.
So you had said that you have had a bunch of injuries that prevented you form reaching your goals previously. care to elaborate, so I don’t have to skim back looking for info?[/quote]
My training history is quite complicated…
But to sum it up…my biggest issue was inconsistancy…
I trained extremley intense and sometimes very stupidly…I wanted to achieve my goals so badly that I would either burn myself out or injure myself in the process, and then I would lose everything that I had killed myself for…
bodybuilding is about consistant efforts over the course of yrs…that is the true sacrifice…
6 weeks ago, I realized my errors…and I completly changed the way I trained/ate/thought…If you go to page 1, you will see a huge shift in the way i was training and how I train now…I’m more methodical, result based, and brutally honest with myself…I do what works basically…
[quote]D Public wrote:
[quote]Benjuito wrote:
following.
So you had said that you have had a bunch of injuries that prevented you form reaching your goals previously. care to elaborate, so I don’t have to skim back looking for info?[/quote]
My training history is quite complicated…
But to sum it up…my biggest issue was inconsistancy…
I trained extremley intense and sometimes very stupidly…I wanted to achieve my goals so badly that I would either burn myself out or injure myself in the process, and then I would lose everything that I had killed myself for…
bodybuilding is about consistant efforts over the course of yrs…that is the true sacrifice…
6 weeks ago, I realized my errors…and I completly changed the way I trained/ate/thought…If you go to page 1, you will see a huge shift in the way i was training and how I train now…I’m more methodical, result based, and brutally honest with myself…I do what works basically…
[/quote]
Right on man. That’s the way it should be. Taking a step back and really assessing what needs to be done can do wonders for results.
I was just asking about the injuries out of curiosity. I treat a lot of people with workout injuries that still bother them, and enjoy helping out on full body balance and corrective exercise.
Quads/Hamstrings/Calves
Leg Ext - 120x15(20lb PR)
Leg Press - 495x10(40lb PR minus 2 reps)
Hack Squat - 205x15(10lb PR)
DB RDL - 80x15
Hamtractor - 150x10
single leg curl - 25x13(+3 rep PR)
Donkey Calves - 220x9
seated calves - 90x9(10lb PR minus 3 reps)
changed some of the hamstring exercises as I’ve been doing them for awhile now…
Delts/Back
Barbell press - 135x8
seated laterals - 30x7
cable laterals - 20x10
pulldowns - 140x9
HS DY Row - 180x10
st bar cable row - 130x9
rear delt machine - 105x10
db rear delt - 30x12
db shrugs - 100x11
deadlifts - 265x6
Starting on Monday, I will be moving to a 4 day split due to school…I can’t really train any day that I want to, so I’m fixing the schedule to the days I can train…
i weigh 186lbs today…
This was yesterday’s work out…
Chest/Biceps
Bench Press - 185x9
Hs Decline - 220x10 (+10lbs PR)
cable fly - 60x11(+1 rep)
HS Preacher - 95x8(+5lbs PR minus 3 reps)
Seated DB Alt Curl - 40x10(+1 rep)
Rope Hammer Curl - 110x12(+10lbs PR)
I have decided that I’m not going switch exercises anymore…I think it is best to stick with the exercises for as long as possible…
Quads/Hamstrings/Calves
Leg Ext - 130x15(+10lb)
Leg Press - 495x12 (+2 reps)
Squat - 185x12
Lying Hamstring Curl - 170x11
RDL - 195x10
one leg curl - 30x12(+5lbs)
Standing calves - 200x10
seated calves - 90x8
Shoulders/Triceps
Rotator cuff - 10x11
HS press - 150x9(+1 rep)
Seated Laterals - 30x8, drop 25x5(+1 rep)
BTB cable laterals - 20x11(+1 rep)
DB Shrugs - 100x10
Pushdowns - 70x8
rope extensions - 80x20
Reverse 1 arm pushdown - 35x11
I tried 80 on the pushdowns, but it was too heavy…I’m doing them on a lat pulldown so even a 10lb jump is pretty big…I’m going to move back to 60 for those and aim for 15 reps on that from now on…
