Going on 4 weeks.... going to start doing cardio, light single arm movements (up to 20 lbs), and cleaning up the diet tomorrow.
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Going on 4 weeks.... going to start doing cardio, light single arm movements (up to 20 lbs), and cleaning up the diet tomorrow.
urge to kill rising. 10 days til gym time
Back at it, back in it. Pretty low key but felt great.
Incline barbell press
135 x 8 x 2
185 x 8 x 2
225 x 8
Bench press
135 x 8
185 x 8
225 x 8 x 2
Cable crossovers/ stretch push ups
1 x warm up
40 x 12/ 15
50 x 12/ 15
60 x 12/ 10
Incline dumbbell curls
1 warm up
25s x 15, 12, 12
Hammer grip concentration curls/ incline sit ups
1 x warm up
50 x / 25 x 3
Meal 1: 50 gm whey, 2 tbs natural PB
Meal 2: 8 oz ground chicken, 1 1/2 cups rice
Meal 3: 8 oz ground chicken, 8 oz sweet potato
Meal 4: 8 oz ground chicken, 8 oz sweet potato
Meal 5: 50 gm whey, 2 tbs natural PB
I love the gym... so happy to be back in it.
Assisted wide grip pull ups
(100) x 12
(80) x 12
(60) x 12
(40) x 12
BW x 4------> (80) x 10
HS rows
1 x warm up
2 pps x 10
3 pps x 10, 9, 8
Close neutral grip pulldowns
1 x warm up
130 x 12 x 3 -----> 85 x 8 + 10 sec stretch (last set only)
Bent dumbbell rows
1 x warm up
80s x 8
90s x 8 x 2
Dumbbell pullover
1 x warm up
75 x 10 x 3
SM rack pulls
1 x warm up
225 x 6
275 x 6
20 min light cardio
Meal 1: 50 gm whey, 2 tbs natural PB
Meal 2: 8 oz chicken, 8 oz sweet potato
Meal 3: 8 oz chicken, 1 1/2 cups rice, 2 tbs natural PB
Meal 4: 50 whey, 1 1/2 cups kashi cereal with almond milk
Meal 5: 8 oz chicken, 1 1/2 cups white rice
Everything is looking good man.
Not much of an appetite today but that cake was damn good lol.
HS press
2 x warm ups
1 pps + 25s x 10
2 pps x 10
2 pps + 25s x 8 x 2
Side dumbbell laterals
1 x warm up
15s x 12
20s x 12
25s x 12-----> 15s x 8-----> 10s x 8
Bent dumbbell laterals
1 x warm up
20s x 12
25s x 12 x 2
Dumbbell shrugs
2 x warm ups
80s x 8 x 2
Dips
BW x 20 x 2
Incline dumbbell skull crushers/ diamond push ups
1 x warm up
30s x 12/ 10
30x 12/ 8 x 2
20 min cardio
Meal 1: Steak and cheese omelet, harvest grain pancakes
Intra: 2 scoops vitargo w/ one scoop alpha aminos
Meal 2: 50 gm whey
Meal 3: 8 oz sirloin, 8 oz sweet potato, 1 slice cookie dough ice cream cake
Meal 4: 50 gm whey, 2 fresh beef and shrimp rice/ lettuce wrap
Legs are freaking smoked after saturday. 6 weeks out of the gym.... haven't been this sore in awhile. Couple of cheats this weekend.
Saturday
Hip abductor
2 x warm ups
150 x 10 x 3
Hip adductor
2 x warm ups
150 x 10 x 3
Lying leg curls
2 x warm ups
100 x 10
110 x 10
120 x 10
Leg presses
2 x warm ups
4 pps x 8
6 pps x 8 x 2
SM squats
1 x warm up
185 x 8
225 x 8 x 2
Leg extensions/ calf raises
1 x warm up
100 x 10/ 250 x 10
120 x 10/ 310 x 10
140 x 10/ 310 x 10
Today
Bench press
2 x warm ups
185 x 8
225 x 8
255 x 6 x 2
Decline HS press
1 x warm up
2 pps x 10
2 pps + 10s x 10
2 pps + 25s x 10ish
Incline dumbbell fly/ incline twist press
1 x warm up
35s x 10/ 8 x 3
Hammer curls
1 x warm up
40s x 10 x 3
Nautilus preacher curls
50 x 15
65 x 12
Meal 1: 50 gm whey, 2 tbs natural PB
Meal 2: 8 oz chicken, 8 oz sweet potato
Intra- 70 vitargo, 2 scoops aminos
Meal 3: Thai chicken and rice
Meal 4: 50 gm whey, 2 tbs natural PB
glad to see you back at it
will update log tomorrow. Love my new puppy but she's a handful.
Intra- 70 vitargo, 2 scoops aminos
What is vitargo? I just can't pull the trigger on amino acids. As cheap as I am it just adds another weekly expense. LOL I guess in my mind I figure eat the shit out of some protein and your amino acids will be there, but I have always wanted to add them into my workouts. I did for a while a ways back but couldn't remember if the results were good. AT that time I had alot of health issues so I couldnt really train that hard.
Vitargo is carbs. Mixed with aminos it makes for a great intra workout drink. I prefer intra MD much better but needed a quick buy that i didn't have to order so I'm using it for now. Im a big fan of the intra workout nutrition.
First day of squats in over 7 weeks. Took it easy and took my time getting stretched out. Still felt quite wobbly but a good workout overall. Diet has pretty much been on par with today. Been eating out a lot because I've been really busy but eating good gains meals haha.
Tuesday:
Diverging lat pulldown
2 x warm ups
130 x 12
170 x 12
210 x 10, 8 -----> 130 x 8
Seated machine row
1 x warm up
130 x 12
150 x 12
170 x 12 x 2
Kettle bell rows
1 x warm ups
50s x 12 x 3
One arm Supinated pulldowns
1 x warm up
110 x 12
130 x 12 x 2
EZ bar pullover
1 x warm up
85 x 8 x 3
Hyper extensions
15 x 3
Wednesday:
Dumbbell press
2 x warm up
60s x 8
80s x 8
100s x 7
Machine lateral raises
1 x warm up
80 x 15
110 x 10 x 2----> 65 x 10
Bent dumbbell lateral/ dumbbell shrug
1 x warm up
25s x 15/ 90s x 8 x 2
Rope cable pressdowns
1 x warm up
50 x 15
65 x 12
80 x 10----> 42.5 x 10
Close grip bench
135 x 8 x 2
185 x 6 x 2
Dips
BW x 30
Today:
Hip abductor
2 x warm ups
150 x 15 x 3
Hip adductor
2 x warm ups
150 x 15 x 3
Seated leg curl
2 x warm ups
90 x 8
100 x 8 x 2----> 60 x 8 + 10 sec ISO hold
Squats
135 x 8
185 x 8
225 x 8 x 2
Leg press
2 x warm ups
4 pps x 10
6 pps x 10 x 2
Sissy squats/ straight leg DB deadlifts
BW x 12/ 60s x 8 x 3
HS calf presses
2 x warm ups
4 pps x 15 x 3
Meal 1: 50 gm whey, 2 tbs natural PB
70 vitargo, 2 scoops aminos
Meal 2: 8 oz cheese and guacamole burger on wheat bun with sweet potato fries
Meal 3: 8 oz sirloin, 8 oz loaded baked potato
Meal 4: 8 oz sirloin, 8 oz sweet potato
Meal 5: 50 gm whey, 3 tbs natural PB