The total is 2700 calories, 226 carb, 86 fat, 258 protein
This was my workout for today: Chest:
Dumbbell bench press (3 min rest each set)
75 lb each arm x 6 maxed out
70 lb each arm x 10 maxed out
70 lb each arm x 8 maxed out
65 lb each arm x 10 maxed out
65 lb each arm x 9 maxes out
Decline bench press MACHINE (2 min rest each set)
3 sets of 12 reps maxed out with weight on the machine (not comparable to anything externally)
Chest flies MACHINE (2 min rest each set)
3 sets of 16 reps maxed
Triceps:
Tricep extension machine (4 sets of 15 reps controlled, last set dropset) → Should I drop the rep range to 12 reps?
Tricep pushdown machine (4 sets of 12 reps controlled, last set dropset)
Overall, made some progress on chest dumbbell bench press, I’ve never hit 70 x 10 before, I did however lose a rep on the first set because I did 75 x 7 last time on the first set. That being said, 70 x 10 and 70 x 8 were PRs on the last 2 sets.
Are you consistent with this diet, or is this aspirational?
2700 calories is more than I can handle, and I’m 15lbs heavier and leaner than you. I’m also twice as old, so that’s a factor, but just food for thought (nailed it). A lot of folks seem to get caught up on what the internet tells them they should be able to eat, vs what they can eat. You’re one of the few eating more protein than you need, too, but that’s not really a problem.
So, today, I probably wouldn’t change much.
Make this absolutely consistent - you can’t adjust if you keep changing your baseline.
Let’s see what you weigh in a week.
If you don’t lose weight, drop calories. If you did lose, leave them there.
I’d focus on total calories and protein minimums, then let the energy macros fall wherever you want.
That’s it. Simple, but not easy. The “trick” is in the day-in/ day-out discipline.
Based off the sample chest session, the training is shockingly bad. That would be awful if you did that once a week, but you are doing that multiple times a week?!
Just breezed through this thread real quick. You might be the perfect specimen for deepwater, my man. Get some back squats and power cleans in your system and lose the carbs.
Ha ha, I trained exactly like op in my first couple of years and made absolutely zero progress. Changed my training approach (quality and recovery over quantity) and gained 24lb of lean mass in less than a year.
I have a great, very boring push pull routine that I think anyone stuck should commit to for a few months.
Man, you ate two double chicken burrito bowls for lunch. That is pretty crazy.
Too much maxing out. Just max on the last set if you must. I probably do one max out set a few times a week. I do think they are good, but they can be overdone.
What is the issue with this chest session?
I have been making actually substantial strength progress on this.
Couple weeks ago I couldnt even get 70s up and now I’m repping it for 10 after maxxing out with 75s…
I have been maxing out every single time for the last 3 months so far, especially the first set since I try to improve that set the fastest.
My strategy for moving up is quite simple with this exercse:
For each set, max out and once you can do 12 reps in that set, move up weight 5 lbs.
Most recently I hit 65 x 12 on the 2nd set and moved up to 70 x 8, then I hit 65 x 12 on the third set and moved to 70 x 8
So far it’s been working well in terms of progress of strength. Volume is high and intensity is high but I feel the weights are light that it isn’t causing too much stress of my body.
3 months ago I was failing with 60s for a set of 8, and now I use the 60s for warmup and hitting 10 reps with 70s.
I guess what I am telling you, is that I used to do this exact same thing, and got better progress with more traditional sets. I used to max out every set basically. I got a lot stronger and bigger when I stopped doing that all the time.
Too much failure is the problem in my opinion, if you are pushing to failure then the job is done after 1 or 2 sets, anything more is a hinderence to recovery and growth for 95% of people.
How long should it take to go from 75s for 5 to 100s for 5 on dumbbell bench press?
I rarely ever see guys doing 100s for 5+ reps so I doubt its that easy
Who knows. It will be different depending on the person.
Maybe at a commercial gym. Lots of guys that are serious about lifting can do this though. In fact, I think out of my gym buddies, only one of them can’t do it.
It’s not easy, but it isn’t a crazy feat of strength. It is a good goal though.
I’m pretty sure everything I’m doing might be trash too