Amazing pump throughout the workout. Wanted the 45’s for 8-10 on seated db curls but 45’s weren’t on the rack so went with the 50’s. This was a significant PR on this variation of curls.
Sauna 20 mins (first time using the sauna since ending my cut. Felt bloated before lifting and wanted to sweat it out which worked very well)
Beltless Pause Squat (3 count)
45x5
135x4
185x3
225x2
255x1
285x1
315x1 (super easy; great warmup for SLDL and awesome first time back squatting in months)
Sauna 20 mins
Reverse Crunch in sauna BWx25,20,15,12,10,8
Normally do shoulders with extra lats and chest today. Letting my right Delt heal up heading into my Deload where I’ll be altering my split some and possibly be looking at a powerlifting competition on December 9. I’ll be training the big 3 and a few variations that I’ve been using as main lifts this mesocycle but with bodybuilding style work still too.
Stairmaster 15 mins
125 cals
869 steps
Heart rate 130-159
HIIT Bike 15 mins
Warmup 1 minute resistance level 1
Intervals 15 sec fast/45 sec slow
Resistance levels 1,5,10,15,10,5,1,4,8,12
Last interval 30 sec fast resistance level 1
Cooldown 3:30 resistance level 1
Distance 3.15 miles
Calories 91
Heart rate 125-150
Sauna 10 more mins
Estimated Nutrition
4611 total cals
4347 net cals
111g fat
537g carbs (300g net carbs)
366g protein
48g fiber
18g sugar alcohol
Had Moe’s Southwest which was a high calorie meal before seeing a movie. Deload begins and I’ll be doing plenty of cardio during it so I can maintain a good calorie count and not be too hungry.
Decline BB Bench
45x8
135x6
185x5
225x4 (felt like I could’ve done an infinite number more reps. Super excited about next mesocycle. Right shoulder still feels meh but I can hit flat and decline planes feeling 100%)
Seated Cable Fly
50x10
40x10
Cybex Side Lateral
30 2x15 (just to get a side lateral movement in while my delt still recovers; felt decent)
Straight Bar Pushdown
40x10
50x10
60x10
Free Motion Calf
100x12
140x10
Bodyweight Calf Raise
BWx15
Bike 10 mins resistance level 1
3.11 miles
63 cals
125-148 BPM
Nutrition
4188 total cals
3988 net cals
92g fat
536g carbs (486g net carbs)
304g protein
42g fiber
6g sugar alcohol
2g Ethyritol
Took my kids to friendlys and had their healthiest entree option using their nutrition calculator then had 2 scoops of my favorite ice cream (black rasberry) with marshmallow and strawberry topping. It all fit into my macros thankfully and I was still hungry afterwards lol. Before bodybuilding I’d crush everyone else’s food they didn’t finish but of course I’m not doing that now; happy with my willpower in using IIFYM at times eating foods that wouldn’t be standard but maxing out micro nutrients so I’m not abusing IIFYM.
Walked a lot today between shopping and taking my kids to the mall. Then hit quick sauna and cardio this evening.
Cardio
Sauna 20 mins
MISS - Stairmaster
10 mins
602 steps
86 cals
Estimated Nutrition
4050 total cals
3798 net cals
66g fat
591g carbs (528g net carbs)
273g protein
53g fiber
10g sugar alcohol
Had a japense grill place at the mall and I’m estimating I ate 4 cups of cooked white rice with 4oz chicken and 4oz shrimp + veggies to equate to 16g fat, 150g carbs and 50g protein (maybe more protein and slightly more fat).
4072 total cals
3728 net cals
100g fat
428g carbs
365g protein
77g fiber
9g sugar alcohol
Going off USDA’s website for chicken breast nutrition as I didn’t check the nutrition label before cooking. Most packages have 4oz per serving but USDA puts 3oz and I had 12oz chicken for my last meal. That said, my protein and some fat could be off a little the next couple days by overestimating but that’s fine.
Funny thing is I was bloated after 4 and weighed the same for hours including after my last meal of the night after 7.
Wednesday September 27, 2023 (AM BW took several times as it changed and I had weights of 167.6 + 168.2)
Deload Push Day (Delt/Tri Focused) + Calves & Cardio
Wenning Warmup
Pullaparts Monster Mini 2x25
Pushdowns Monster Mini 2x25
Face Pulls Monster Mini 2x25
Standing OHP
45x6
65x5
85x4
95x3 (super light; felt great. Right shoulder felt better as I went up in weight)
Reverse Band CGBP
135 + Reverse Light x8
185 + Reverse Light x8
225 + Reverse Light x8
(Felt great; used reverse band to keep stress off the shoulders and work the triceps some while deloading)
JM Press
45x20,15
Chain Side Lateral
20’s 3x10
Single Leg Calf Raise
BWx8
Cardio
Bike 10 mins on level 1 resistance
2.83 miles
68.4 cals
120-140 bpm (was at 150 bpm the first minute from lifting but it dropped to 120-140 after)
