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zucchini said:
sounds good.


Back lifts:

Treadmill: 15 mins 3 speed 3 incline.

Underhanded chinups: 3x15 (last 3 were tough again)
One arm Dumbbell rows: 3x20 each side 50lbs dumbbells
Cable wide grip pulldowns: 3x20 135lbs (weight up, hard sets - Forearms taxing prolonged sets)
Machine chest supported rows: 3x20 180lbs (barely got these done, hard last 5 reps on last 2 sets)
Cable straight arm pulldowns: 3x20 80lbs (weight + reps up)
Hyper extensions: 3x15 45lbs plate.

Abs:
Crunches 2x20 supersetted with heel touches 2x20
Leg raises: 2x15
Click to expand...
keep at it :D
 
Chest

Treadmill: 10 mins 3 speed 3 incline

Db flat bench press: 2x20 + 1x12 55lbs
Seated iso machine press: 3x25 110lbs on the machine (last 3 reps on last 2 sets were hard and patrials)
Seated machine press: 3x15 135lbs
Cable flyes (high to low): 1x25 50lbs each side 2x25 55lbs each side (Reps ups on all weight up on last 2)
Incline Pushups: 1x43 1x40 1x35 (all to failure)

Tried to do pec dec again today, but couldn't, left shoulder crying for me not to do a fly motion there so i didn't, moved on to blood pumping pushups, and to keep em safe, did em hands on a 20 inch box at a good 45 degree angle from the feet.
 
zucchini said:
Chest

Treadmill: 10 mins 3 speed 3 incline

Db flat bench press: 2x20 + 1x12 55lbs
Seated iso machine press: 3x25 110lbs on the machine (last 3 reps on last 2 sets were hard and patrials)
Seated machine press: 3x15 135lbs
Cable flyes (high to low): 1x25 50lbs each side 2x25 55lbs each side (Reps ups on all weight up on last 2)
Incline Pushups: 1x43 1x40 1x35 (all to failure)

Tried to do pec dec again today, but couldn't, left shoulder crying for me not to do a fly motion there so i didn't, moved on to blood pumping pushups, and to keep em safe, did em hands on a 20 inch box at a good 45 degree angle from the feet.
Click to expand...
steady day :D if you have left shoulder pain careful or is it just pump? @zucchini
when you coming on the podcast? :D
 
LevButlerov said:
steady day :D if you have left shoulder pain careful or is it just pump? @zucchini
when you coming on the podcast? :D
Click to expand...
shoulder pain in my left shoulder is like how it was in my right shoulder before I got PRP done.

It is astonishing how much of a difference only one PRP session made... I might look into that for left shoulder as well, and maybe get a few more for both.

For podcast, (I am excited) we are still working on a date, I will keep ya posted!!! :cool:
 
zucchini said:
shoulder pain in my left shoulder is like how it was in my right shoulder before I got PRP done.

It is astonishing how much of a difference only one PRP session made... I might look into that for left shoulder as well, and maybe get a few more for both.

For podcast, (I am excited) we are still working on a date, I will keep ya posted!!! :cool:
Click to expand...
PRP works but you need to get BPC into it
 
zucchini said:
so for me, BPC and TB worked good until I kept on injecting them, they never really healed me until I got PRP done. But yes, I will look into those again.
Click to expand...
you can combo it :D
 
Good jujitsu games today, it was snowy but alot of people showed up. Fun day!

Arms:

Treadmill: 3 speed 3 incline 15 mins.

Cable pushdows (3x20 120lbs) Supersetted with Dual db hammer curls (3x12 45lbs dumbbells)
Cable crossbody ext (3x20 30lbs) supersetted with Dual db incline curls (3x15 25lbs dumbbells (will try n pick up the reps on these next time)
One arm overhead db tricep ext (3x20 17.5lbs dumbbell each side) supersetted with Machine preacher curls (3x20 75lbs)

Forearms:
Wrist curls fat bar (3x20 20lbs on the bar) supersetted with rev wrist curls on the fat bar (3x15 20lbs on the bar)
Deadhangs: 3x30 secs
 
zucchini said:
Good jujitsu games today, it was snowy but alot of people showed up. Fun day!

Arms:

Treadmill: 3 speed 3 incline 15 mins.

Cable pushdows (3x20 120lbs) Supersetted with Dual db hammer curls (3x12 45lbs dumbbells)
Cable crossbody ext (3x20 30lbs) supersetted with Dual db incline curls (3x15 25lbs dumbbells (will try n pick up the reps on these next time)
One arm overhead db tricep ext (3x20 17.5lbs dumbbell each side) supersetted with Machine preacher curls (3x20 75lbs)

Forearms:
Wrist curls fat bar (3x20 20lbs on the bar) supersetted with rev wrist curls on the fat bar (3x15 20lbs on the bar)
Deadhangs: 3x30 secs
Click to expand...
fun bjj day :D @zucchini
big training but i see you dropped the reps a bit its ok but next time up it
 
LevButlerov said:
fun bjj day :D @zucchini
big training but i see you dropped the reps a bit its ok but next time up it
Click to expand...
Yeah I dropped them down a bit. I will pick up back up after the lil vacay.


YESTERDAY NUTRITION:
1774533190068.webp
 
AM weight today: 85.8kgs (188.4lbs)

Shoulders:

Treadmill: 25 mins 3 speed 3 incline

Side dumbbell laterals: 1x25 2x20 25 lbs dbs (last 2 sets were to failure and last 4 reps on last 2 were kindda cheated reps) - more weight (and reps on 1st set) compared to last time
Seated machine presses (slight neutral grips): 3x20 90lbs on the machine - more reps compared to last time.
Rope Face pulls: 3x20 80lbs (squeeze focus)
Rev pec dec flyes: 3x20 130lbs
Db shrugs: 3x15 75lbs

Neck curls supersetted with rev neck curls: 3x15 25lbs dumbbell (more weight)
 
zucchini said:
AM weight today: 85.8kgs (188.4lbs)

Shoulders:

Treadmill: 25 mins 3 speed 3 incline

Side dumbbell laterals: 1x25 2x20 25 lbs dbs (last 2 sets were to failure and last 4 reps on last 2 were kindda cheated reps) - more weight (and reps on 1st set) compared to last time
Seated machine presses (slight neutral grips): 3x20 90lbs on the machine - more reps compared to last time.
Rope Face pulls: 3x20 80lbs (squeeze focus)
Rev pec dec flyes: 3x20 130lbs
Db shrugs: 3x15 75lbs

Neck curls supersetted with rev neck curls: 3x15 25lbs dumbbell (more weight)
Click to expand...
steady right now :D
 
zucchini said:
some great jujitsu today! Coach made video, my back looks massive at 187lbs... love it!

might skip the leg day today since I gotta get home as fast as I can and do laundry and prepare for the early flight so gotta wake up at 2am...
Click to expand...
your back does look massive :D 2am early make sure you sleep after @zucchini
 
Hey all,


I just got back yesterday... was extremely tired but got some chores done and bought some groceries...
Still a bit sleep deprived but we got our podcast tomorrow, 11am NY time @LevButlerov

I will go hit a mid intensity workout today and post that here.

I came back from the trip same weight I left, 86kgs. Thanks to all the hiking and walking... Kindda not happy to be back in this snow filled shit thou...
 
Upper body today to ease back for the next week:

Treadmill: 10 mins 3 speed 3 incline

Side dumbbell laterals: 3x20 25 lbs dbs.
Seated machine shoulder presses: 3x20 90lbs on the machine

Wide grip pulldowns: 3x20 135 lbs
Chest supported machine rows: 3x15 180lbs on the machine

Iso chest press: 3x20 120lbs
Cable flyes: 3x20 50lbs each side
 
zucchini said:
Hey all,


I just got back yesterday... was extremely tired but got some chores done and bought some groceries...
Still a bit sleep deprived but we got our podcast tomorrow, 11am NY time @LevButlerov

I will go hit a mid intensity workout today and post that here.

I came back from the trip same weight I left, 86kgs. Thanks to all the hiking and walking... Kindda not happy to be back in this snow filled shit thou...
Click to expand...
welcome back to the EVO family :D @zucchini
 
zucchini said:
Upper body today to ease back for the next week:

Treadmill: 10 mins 3 speed 3 incline

Side dumbbell laterals: 3x20 25 lbs dbs.
Seated machine shoulder presses: 3x20 90lbs on the machine

Wide grip pulldowns: 3x20 135 lbs
Chest supported machine rows: 3x15 180lbs on the machine

Iso chest press: 3x20 120lbs
Cable flyes: 3x20 50lbs each side
Click to expand...
get some food in :D
 
Legs/lower body:

Treadmill: 15 mins. 3 speed 3 incline

Leg extension: 2x20 135lbs 2x20 120lbs 1x12 70lbs
Seated leg curls: 3x25 105lbs
Leg press: 3x20 270lbs
Db walking lunges: 3x22 25lbs dumbbells (11 each leg)

Standing calves raises: 6x21 70lbs

Abs:
Overhead ball Crunches: 3x25 supersetted with side heel touches 3x30

Taking weekend off as before and then next week we'll come back with a boom!
 
zucchini said:
Legs/lower body:

Treadmill: 15 mins. 3 speed 3 incline

Leg extension: 2x20 135lbs 2x20 120lbs 1x12 70lbs
Seated leg curls: 3x25 105lbs
Leg press: 3x20 270lbs
Db walking lunges: 3x22 25lbs dumbbells (11 each leg)

Standing calves raises: 6x21 70lbs

Abs:
Overhead ball Crunches: 3x25 supersetted with side heel touches 3x30

Taking weekend off as before and then next week we'll come back with a boom!
Click to expand...
good day but leg ext keep all 20s @zucchini
 
Back lifts:

Treadmill: 10 mins 3 speed 3 incline.

Underhanded chinups: 3x15
One arm Dumbbell rows: 3x20 each side 55lbs dumbbells
Machine chest supported rows: 3x20 180lbs
Cable wide grip pulldowns: 3x15 135lbs (reps down)
Cable straight arm pulldowns: 3x20 85lbs (weight up)
Hyper extensions: 3x20 45lbs plate. (Reps up)

ABS:
Overhead ball crunches 2x20 supersetted with heel touches 2x30
 
zucchini said:
Back lifts:

Treadmill: 10 mins 3 speed 3 incline.

Underhanded chinups: 3x15
One arm Dumbbell rows: 3x20 each side 55lbs dumbbells
Machine chest supported rows: 3x20 180lbs
Cable wide grip pulldowns: 3x15 135lbs (reps down)
Cable straight arm pulldowns: 3x20 85lbs (weight up)
Hyper extensions: 3x20 45lbs plate. (Reps up)

ABS:
Overhead ball crunches 2x20 supersetted with heel touches 2x30
Click to expand...
steady :D
 
Chest

Treadmill: 15 mins 3 speed 3 incline

Db flat bench press: 3x08 80lbs
Seated iso machine press: 2x25 (last 5 reps on 2nd set were a struggle) 1x23 (5 reps after 15 were struggles and last 3 reps partials) 110lbs on the machine
Seated machine press: 1x12 150lbs 2x15 135lbs
Cable flyes (high to low): 1x25 55lbs each side 2x20 60lbs each side
Incline Pushups (habd on 24 inch box): 3x30

I really need to buy some bpc and tb next paycheck, my left shoulder is becoming a massive roadblock in my push regardless of the weight.
 
zucchini said:
Chest

Treadmill: 15 mins 3 speed 3 incline

Db flat bench press: 3x08 80lbs
Seated iso machine press: 2x25 (last 5 reps on 2nd set were a struggle) 1x23 (5 reps after 15 were struggles and last 3 reps partials) 110lbs on the machine
Seated machine press: 1x12 150lbs 2x15 135lbs
Cable flyes (high to low): 1x25 55lbs each side 2x20 60lbs each side
Incline Pushups (habd on 24 inch box): 3x30

I really need to buy some bpc and tb next paycheck, my left shoulder is becoming a massive roadblock in my push regardless of the weight.
Click to expand...
You need to get bpc for sure but dont push on the shoulder too much those injuries are serious
 
Fast paced technical jujitsu today, 1st jujitsu session after coming back from the trip and REFEREEING at the ADCC.

Arms:

Treadmill: 3 speed 3 incline 10 mins.

Cable pushdows (3x22 130lbs) (weight up reps up) Supersetted with Dual db hammer curls (3x12 45lbs dumbbells)
Cable crossbody ext (1x20 35lbs + 2x20 30lbs (last 4 of all 3 sets were partials ans forced)) supersetted with Dual db incline curls (1x18 + 2x15 25lbs dumbbells (these were 70% failure reps at the end)
One arm overhead db tricep ext (3x22 17.5lbs dumbbell each side - reps up) supersetted with Machine preacher curls (3x20 75lbs - last few reps partials/cheated)

Forearms:
Wrist curls fat bar (3x20 20lbs on the bar) supersetted with rev wrist curls on the fat bar (3x15 20lbs on the bar) - reps up on regular curls
Deadhangs: 2x30 secs 1x17 seconds (grips gave out)
 
zucchini said:
Fast paced technical jujitsu today, 1st jujitsu session after coming back from the trip and REFEREEING at the ADCC.

Arms:

Treadmill: 3 speed 3 incline 10 mins.

Cable pushdows (3x22 130lbs) (weight up reps up) Supersetted with Dual db hammer curls (3x12 45lbs dumbbells)
Cable crossbody ext (1x20 35lbs + 2x20 30lbs (last 4 of all 3 sets were partials ans forced)) supersetted with Dual db incline curls (1x18 + 2x15 25lbs dumbbells (these were 70% failure reps at the end)
One arm overhead db tricep ext (3x22 17.5lbs dumbbell each side - reps up) supersetted with Machine preacher curls (3x20 75lbs - last few reps partials/cheated)

Forearms:
Wrist curls fat bar (3x20 20lbs on the bar) supersetted with rev wrist curls on the fat bar (3x15 20lbs on the bar) - reps up on regular curls
Deadhangs: 2x30 secs 1x17 seconds (grips gave out)
Click to expand...
good training you pushed it hard :D
 
Breakfast was some ranch salad and 6 hard boiled eggs.

Shoulders:

Treadmill: 10 mins 3 speed 3 incline

Side dumbbell laterals: 2x22 1x20 25 lbs dbs (last 2 sets were cheat/partials after 18 and 15 reps)
Seated machine presses (slight neutral grips): 3x20 90lbs (hard push)
Rope Face pulls: 3x20 80lbs (squeeze focus)
Rev pec dec flyes: 3x25 150lbs
Db shrugs: 3x15 75lbs

Neck curls supersetted with rev neck curls: 3x15 25lbs dumbbell

I am thinking i should push the weight up and reps down a bit from next week, Monday. Get more into strengthening and filling up now... what do bros think?
 
zucchini said:
Breakfast was some ranch salad and 6 hard boiled eggs.

Shoulders:

Treadmill: 10 mins 3 speed 3 incline

Side dumbbell laterals: 2x22 1x20 25 lbs dbs (last 2 sets were cheat/partials after 18 and 15 reps)
Seated machine presses (slight neutral grips): 3x20 90lbs (hard push)
Rope Face pulls: 3x20 80lbs (squeeze focus)
Rev pec dec flyes: 3x25 150lbs
Db shrugs: 3x15 75lbs

Neck curls supersetted with rev neck curls: 3x15 25lbs dumbbell

I am thinking i should push the weight up and reps down a bit from next week, Monday. Get more into strengthening and filling up now... what do bros think?
Click to expand...
no need to push your weights up at this point, keep volume high as you're leaning out @zucchini
we need to discuss fasting with you and your refeeds
you doing the sunday one? and whats your weight?
 
LevButlerov said:
no need to push your weights up at this point, keep volume high as you're leaning out @zucchini
we need to discuss fasting with you and your refeeds
you doing the sunday one? and whats your weight?
Click to expand...
Only doing a sunday refeed.
This Sunday i am planning to get alot of pakistani food with lots of rice.

Weight is probably less than 87kg, more than 85kgs. I will take Weight tomorrow am and post it.
 
zucchini said:
Only doing a sunday refeed.
This Sunday i am planning to get alot of pakistani food with lots of rice.

Weight is probably less than 87kg, more than 85kgs. I will take Weight tomorrow am and post it.
Click to expand...
lets do the refeed and next week plan for 36 hour fast
 
zucchini said:
Breakfast was some ranch salad and 6 hard boiled eggs.

Shoulders:

Treadmill: 10 mins 3 speed 3 incline

Side dumbbell laterals: 2x22 1x20 25 lbs dbs (last 2 sets were cheat/partials after 18 and 15 reps)
Seated machine presses (slight neutral grips): 3x20 90lbs (hard push)
Rope Face pulls: 3x20 80lbs (squeeze focus)
Rev pec dec flyes: 3x25 150lbs
Db shrugs: 3x15 75lbs

Neck curls supersetted with rev neck curls: 3x15 25lbs dumbbell

I am thinking i should push the weight up and reps down a bit from next week, Monday. Get more into strengthening and filling up now... what do bros think?
Click to expand...
Nope. Drop reps when you have to not just 'cos
 
zucchini said:
Breakfast was some ranch salad and 6 hard boiled eggs.

Shoulders:

Treadmill: 10 mins 3 speed 3 incline

Side dumbbell laterals: 2x22 1x20 25 lbs dbs (last 2 sets were cheat/partials after 18 and 15 reps)
Seated machine presses (slight neutral grips): 3x20 90lbs (hard push)
Rope Face pulls: 3x20 80lbs (squeeze focus)
Rev pec dec flyes: 3x25 150lbs
Db shrugs: 3x15 75lbs

Neck curls supersetted with rev neck curls: 3x15 25lbs dumbbell

I am thinking i should push the weight up and reps down a bit from next week, Monday. Get more into strengthening and filling up now... what do bros think?
Click to expand...
@zucchini Nice man, a salad and some eggs. You're not gonna go wrong. Sometimes though, people get a little gassy on those boiled eggs. You might want to poke some holes in them so the gases can release.
 
zucchini said:
Breakfast was some ranch salad and 6 hard boiled eggs.

Shoulders:

Treadmill: 10 mins 3 speed 3 incline

Side dumbbell laterals: 2x22 1x20 25 lbs dbs (last 2 sets were cheat/partials after 18 and 15 reps)
Seated machine presses (slight neutral grips): 3x20 90lbs (hard push)
Rope Face pulls: 3x20 80lbs (squeeze focus)
Rev pec dec flyes: 3x25 150lbs
Db shrugs: 3x15 75lbs

Neck curls supersetted with rev neck curls: 3x15 25lbs dumbbell

I am thinking i should push the weight up and reps down a bit from next week, Monday. Get more into strengthening and filling up now... what do bros think?
Click to expand...
I like the side dumbbell lateral raises and I like the rope face pulls. That's a good one and the shrugs are also on point. @zucchini
 
zucchini said:
Breakfast was some ranch salad and 6 hard boiled eggs.

Shoulders:

Treadmill: 10 mins 3 speed 3 incline

Side dumbbell laterals: 2x22 1x20 25 lbs dbs (last 2 sets were cheat/partials after 18 and 15 reps)
Seated machine presses (slight neutral grips): 3x20 90lbs (hard push)
Rope Face pulls: 3x20 80lbs (squeeze focus)
Rev pec dec flyes: 3x25 150lbs
Db shrugs: 3x15 75lbs

Neck curls supersetted with rev neck curls: 3x15 25lbs dumbbell

I am thinking i should push the weight up and reps down a bit from next week, Monday. Get more into strengthening and filling up now... what do bros think?
Click to expand...
Good work on this. The treadmill and then hitting the shoulder is not bad at all. @zucchini I like your strategy man. Just keep what you're doing.
 
zucchini said:
Fast paced technical jujitsu today, 1st jujitsu session after coming back from the trip and REFEREEING at the ADCC.

Arms:

Treadmill: 3 speed 3 incline 10 mins.

Cable pushdows (3x22 130lbs) (weight up reps up) Supersetted with Dual db hammer curls (3x12 45lbs dumbbells)
Cable crossbody ext (1x20 35lbs + 2x20 30lbs (last 4 of all 3 sets were partials ans forced)) supersetted with Dual db incline curls (1x18 + 2x15 25lbs dumbbells (these were 70% failure reps at the end)
One arm overhead db tricep ext (3x22 17.5lbs dumbbell each side - reps up) supersetted with Machine preacher curls (3x20 75lbs - last few reps partials/cheated)

Forearms:
Wrist curls fat bar (3x20 20lbs on the bar) supersetted with rev wrist curls on the fat bar (3x15 20lbs on the bar) - reps up on regular curls
Deadhangs: 2x30 secs 1x17 seconds (grips gave out)
Click to expand...
@zucchini cable pushdowns and cable crossbody extension. forearms are looking good! and wrist curls are not bad
 
zucchini said:
Breakfast was some ranch salad and 6 hard boiled eggs.

Shoulders:

Treadmill: 10 mins 3 speed 3 incline

Side dumbbell laterals: 2x22 1x20 25 lbs dbs (last 2 sets were cheat/partials after 18 and 15 reps)
Seated machine presses (slight neutral grips): 3x20 90lbs (hard push)
Rope Face pulls: 3x20 80lbs (squeeze focus)
Rev pec dec flyes: 3x25 150lbs
Db shrugs: 3x15 75lbs

Neck curls supersetted with rev neck curls: 3x15 25lbs dumbbell

I am thinking i should push the weight up and reps down a bit from next week, Monday. Get more into strengthening and filling up now... what do bros think?
Click to expand...
bros treadmill 10 minutes not bad. kinda boring. any chance doing some outdoor stuff? @zucchini
 
zucchini said:
Breakfast was some ranch salad and 6 hard boiled eggs.

Shoulders:

Treadmill: 10 mins 3 speed 3 incline

Side dumbbell laterals: 2x22 1x20 25 lbs dbs (last 2 sets were cheat/partials after 18 and 15 reps)
Seated machine presses (slight neutral grips): 3x20 90lbs (hard push)
Rope Face pulls: 3x20 80lbs (squeeze focus)
Rev pec dec flyes: 3x25 150lbs
Db shrugs: 3x15 75lbs

Neck curls supersetted with rev neck curls: 3x15 25lbs dumbbell

I am thinking i should push the weight up and reps down a bit from next week, Monday. Get more into strengthening and filling up now... what do bros think?
Click to expand...
@zucchini yes drop those reps. I keep them around 6-8 and do progressive overload
 
zucchini said:
Breakfast was some ranch salad and 6 hard boiled eggs.

Shoulders:

Treadmill: 10 mins 3 speed 3 incline

Side dumbbell laterals: 2x22 1x20 25 lbs dbs (last 2 sets were cheat/partials after 18 and 15 reps)
Seated machine presses (slight neutral grips): 3x20 90lbs (hard push)
Rope Face pulls: 3x20 80lbs (squeeze focus)
Rev pec dec flyes: 3x25 150lbs
Db shrugs: 3x15 75lbs

Neck curls supersetted with rev neck curls: 3x15 25lbs dumbbell

I am thinking i should push the weight up and reps down a bit from next week, Monday. Get more into strengthening and filling up now... what do bros think?
Click to expand...
@zucchini Solid update bro! Smashed those shoulders!
 
Hard jujitsu today. Got tapped once, made the other guy tapp out two times. He was also a purple belt so good practice.

Legs:

Treadmill: 15 mins. 3 speed 3 incline

Leg extension: 3x20 120lbs
Seated leg curls: 3x20 100lbs
Hack squats: 3x15 90lbs
Lying leg curls: 3x20 90lbs

Standing calves raises: 6x21 70lbs

Changed up a bit today to keep it lower stress on the body as i was already tired - no abs today

Ate rice and beef today with some yogurt:
1775873371326.webp
 
Mobster said:
Nope. Drop reps when you have to not just 'cos
Click to expand...
I was thinking of upping the weight and dropping the reps to go more strength training but I guess not for now...
stevesmi said:
@zucchini Nice man, a salad and some eggs. You're not gonna go wrong. Sometimes though, people get a little gassy on those boiled eggs. You might want to poke some holes in them so the gases can release.
Click to expand...
Yeah I know eggs can do that, so far I have had nothing with them - but I will keep this trick in mind!
Ulter said:
I like the side dumbbell lateral raises and I like the rope face pulls. That's a good one and the shrugs are also on point. @zucchini
Click to expand...
Yeah man, the lateral raises feel so good and such a great pump! Shrugs are like an ultimate physique check exercise - i look good doing those lol
2Thick said:
Good work on this. The treadmill and then hitting the shoulder is not bad at all. @zucchini I like your strategy man. Just keep what you're doing.
Click to expand...
Thanks man!
ROIDDERS said:
@zucchini cable pushdowns and cable crossbody extension. forearms are looking good! and wrist curls are not bad
Click to expand...
yeah I moved on to a superset arm workout, this week was the 3rd week for it, pumps have been awesome! and I think wrist curls are necessary for my jujitsu and overall grip strength.
ceo said:
bros treadmill 10 minutes not bad. kinda boring. any chance doing some outdoor stuff? @zucchini
Click to expand...
I am doing 1 hour of jujitsu, 3 days a week. and if the weather is nice, i do go out and walk a bunch too. Treadmill pre workout is just to get the body moving a bit tbh
ballin2504 said:
@zucchini yes drop those reps. I keep them around 6-8 and do progressive overload
Click to expand...
Yeah for strength and POL that's great, but I think I will hold off for now.
RoySimpson said:
@zucchini Solid update bro! Smashed those shoulders!
Click to expand...
Yeah bro. was a solid shoulder session. pushed myself and the pumps were great!
 
zucchini said:
Hard jujitsu today. Got tapped once, made the other guy tapp out two times. He was also a purple belt so good practice.

Legs:

Treadmill: 15 mins. 3 speed 3 incline

Leg extension: 3x20 120lbs
Seated leg curls: 3x20 100lbs
Hack squats: 3x15 90lbs
Lying leg curls: 3x20 90lbs

Standing calves raises: 6x21 70lbs

Changed up a bit today to keep it lower stress on the body as i was already tired - no abs today

Ate rice and beef today with some yogurt:
View attachment 212798
Click to expand...

zucchini said:
Macros:
View attachment 212852


Weight:
View attachment 212853


I am pretty sure weight would have been 85.6kg or something if i could s*it properly today.
Will take it again tomorrow.
Click to expand...
good macros but have you been taking psyllium husk ed? @zucchini
 
zucchini said:
I am doing 1 hour of jujitsu, 3 days a week. and if the weather is nice, i do go out and walk a bunch too. Treadmill pre workout is just to get the body moving a bit tbh
Click to expand...
bros jujitsu no joke for sure. stuff is hard
 
zucchini said:
I was thinking of upping the weight and dropping the reps to go more strength training but I guess not for now...

Yeah I know eggs can do that, so far I have had nothing with them - but I will keep this trick in mind!

Yeah man, the lateral raises feel so good and such a great pump! Shrugs are like an ultimate physique check exercise - i look good doing those lol

Thanks man!

yeah I moved on to a superset arm workout, this week was the 3rd week for it, pumps have been awesome! and I think wrist curls are necessary for my jujitsu and overall grip strength.

I am doing 1 hour of jujitsu, 3 days a week. and if the weather is nice, i do go out and walk a bunch too. Treadmill pre workout is just to get the body moving a bit tbh

Yeah for strength and POL that's great, but I think I will hold off for now.

Yeah bro. was a solid shoulder session. pushed myself and the pumps were great!
Click to expand...
Excellent follow-ups. You are an absolute machine.
 
LevButlerov said:
good macros but have you been taking psyllium husk ed? @zucchini
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Tiger Salman Khan said:
@zucchini Solid updates.....keep progressing.....
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stevesmi said:
the dreaded egg farts
Click to expand...

Yes I have been taking husk almost everyday, maybe missed one or two days.

LMFAO the egg farts lolol


Ulter said:
Excellent follow-ups. You are an absolute machine.
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ceo said:
bros jujitsu no joke for sure. stuff is hard
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ROIDDERS said:
arm workouts are always fun!
Click to expand...


Thanks guys! I absolutely love pushing myself, jujitsu or the weight room, the day I don't I feel like a pussy!
 
zucchini said:
Yes I have been taking husk almost everyday, maybe missed one or two days.

LMFAO the egg farts lolol









Thanks guys! I absolutely love pushing myself, jujitsu or the weight room, the day I don't I feel like a pussy!
Click to expand...
its challenging
 
Ate alot of good food yesterday along with a pint of ben & jerry's icecream:
1776099846506.webp

1776099859306.webp

1776099869387.webp

1776099878908.webp


That is alot of beef, goat and some chicken in there, one naan and some rice and mint yogurt.
Last thing I ate was at 6:30 pm yesterday. It's 11:07am now and I will eat again when I get home. we will see how much of a fast this is.


I woke up today with a headache, runny nose, sneezing and am thinking I should skip jujitsu just to care for my team mates since I don't want them getting sick... I will see if I can head to the gym to lift some today since it's a back day, even if I can do maybe 3 or 4 exercises I would be happy.

I blame stupid calgary weather for this.
 
Back lifts:

Underhanded chinups: 3x15
One arm Dumbbell rows: 3x15 each side 55lbs dumbbells
Machine chest supported rows: 3x15 180lbs
Cable wide grip pulldowns: 3x15 135lbs
Cable straight arm lat prayer: 3x15 85lbs
Hyper extensions: 3x15 45lbs plate.

Decreased the reps on everything other than last two exercises, weight stayed the same. I did have some over the neck sickness but it mostly stayed manageable. No abs today but No jujitsu either and i am sad about that thou.
Feeling more or a bug as day progresses.
 
zucchini said:
Ate alot of good food yesterday along with a pint of ben & jerry's icecream:
View attachment 214277
View attachment 214278
View attachment 214279
View attachment 214280

That is alot of beef, goat and some chicken in there, one naan and some rice and mint yogurt.
Last thing I ate was at 6:30 pm yesterday. It's 11:07am now and I will eat again when I get home. we will see how much of a fast this is.


I woke up today with a headache, runny nose, sneezing and am thinking I should skip jujitsu just to care for my team mates since I don't want them getting sick... I will see if I can head to the gym to lift some today since it's a back day, even if I can do maybe 3 or 4 exercises I would be happy.

I blame stupid calgary weather for this.
Click to expand...
good day :D how much food?

the sickness start doing high vitamin C and vitamin D and zinc and elderberry asap
 
zucchini said:
Back lifts:

Underhanded chinups: 3x15
One arm Dumbbell rows: 3x15 each side 55lbs dumbbells
Machine chest supported rows: 3x15 180lbs
Cable wide grip pulldowns: 3x15 135lbs
Cable straight arm lat prayer: 3x15 85lbs
Hyper extensions: 3x15 45lbs plate.

Decreased the reps on everything other than last two exercises, weight stayed the same. I did have some over the neck sickness but it mostly stayed manageable. No abs today but No jujitsu either and i am sad about that thou.
Feeling more or a bug as day progresses.
Click to expand...
strong! but reps dropped
you said you sick? you need to deload 2 days
 
zucchini said:
Back lifts:

Underhanded chinups: 3x15
One arm Dumbbell rows: 3x15 each side 55lbs dumbbells
Machine chest supported rows: 3x15 180lbs
Cable wide grip pulldowns: 3x15 135lbs
Cable straight arm lat prayer: 3x15 85lbs
Hyper extensions: 3x15 45lbs plate.

Decreased the reps on everything other than last two exercises, weight stayed the same. I did have some over the neck sickness but it mostly stayed manageable. No abs today but No jujitsu either and i am sad about that thou.
Feeling more or a bug as day progresses.
Click to expand...
Very nicely done 💪
 
Not particularly Sick but still over the neck symptoms, cannot taste food, it tastes like shit. Stayed home n was able to work from home too so thats a plus for now. Headache, sneezing and runny nose still like yesterday. Might make some noodle soup today or something, still dont want to up my carbs thou.

However, me being me, decided to workout just a bit so doing it at the apartment gym. Chest tuesday:

Treadmill: 15 mins 3 speed 3 incline

Flat db presses: 5x20 50lbs dumbbells
Incline db presses: 5x15 50lbs dumbbells
Flat machine press: 5x15 100lbs on the machine

Super simple, light weight, press focused workout.
 
Skipping jujitsu again today, no more headache but still have a mild cold with runny nose and occasional sneezing. This is the 2nd jujitsu day sipped in the same week, i feel shitty about it.

Arms:

Treadmill: 10 mins 3 speed 3 incline

Cable pushdowns (3x15 125lbs) supersetted with Standing DB hammer curls (3x12 45lbs dumbbells)

Cable one arm crossbody tricep ext (3x15 25lbs) supersetted with incline db curls (3x12 22.5lbs dumbbells)

One arm DB over head tricep ext (3x12 17.5lbs dumbbell) supersetted with standing ez bar curls (3x10 50lbs on the bar)

Fat bar Wrist curls (3x12 20lbs on the bar) supersetted with rev wrist curls (3x12 20lbs on the bar) - wrist curls mostly felt like shit.

Lower weight and lower reps for the most part. Was in an out of the gym in about a total of 50 mins
 
zucchini said:
you mean drop them to 80% (lift 80lbs if I was lifting 100lbs) or drop then by 80% (lift 20 lbs if I was lifting 100lbs).
Click to expand...
drop to 80% less weight and only 10 reps slow
 
zucchini said:
View attachment 215154
Click to expand...

zucchini said:
Skipping jujitsu again today, no more headache but still have a mild cold with runny nose and occasional sneezing. This is the 2nd jujitsu day sipped in the same week, i feel shitty about it.

Arms:

Treadmill: 10 mins 3 speed 3 incline

Cable pushdowns (3x15 125lbs) supersetted with Standing DB hammer curls (3x12 45lbs dumbbells)

Cable one arm crossbody tricep ext (3x15 25lbs) supersetted with incline db curls (3x12 22.5lbs dumbbells)

One arm DB over head tricep ext (3x12 17.5lbs dumbbell) supersetted with standing ez bar curls (3x10 50lbs on the bar)

Fat bar Wrist curls (3x12 20lbs on the bar) supersetted with rev wrist curls (3x12 20lbs on the bar) - wrist curls mostly felt like shit.

Lower weight and lower reps for the most part. Was in an out of the gym in about a total of 50 mins
Click to expand...
i would take 2 days off totally to fully recover :D
 
LevButlerov said:
i would take 2 days off totally to fully recover :D
Click to expand...
I am almost fully healed + we have the weekend coming up...

Shoulders:

Treadmill: 15 mins 3 speed 3 incline

Side dumbbell laterals: 3x20 20 lbs dbs
Seated dumhbell presses: 3x15 30lbs dumbbells (kept this low n slow)
Rope Face pulls: 3x15 60lbs (squeeze focus)
Rev pec dec flyes: 3x15 130lbs
Db shrugs: 3x15 60lbs

Neck curls supersetted with rev neck curls: 3x15 20lbs dumbbell

Hopefully tomorrow i can get jujitsu done and will keep the legs a bit relaxes still, and next week come back strong. Lets see.
 
zucchini said:
I am almost fully healed + we have the weekend coming up...

Shoulders:

Treadmill: 15 mins 3 speed 3 incline

Side dumbbell laterals: 3x20 20 lbs dbs
Seated dumhbell presses: 3x15 30lbs dumbbells (kept this low n slow)
Rope Face pulls: 3x15 60lbs (squeeze focus)
Rev pec dec flyes: 3x15 130lbs
Db shrugs: 3x15 60lbs

Neck curls supersetted with rev neck curls: 3x15 20lbs dumbbell

Hopefully tomorrow i can get jujitsu done and will keep the legs a bit relaxes still, and next week come back strong. Lets see.
Click to expand...
you're healed thats fine :D lets get back on it
 
zucchini said:
I did go to jujitsu today, it was good low intensity work.

Legs:

Leg ext: 2x20 125lbs 2x20 110lbs
Lying leg curls: 4x20 95lbs
Leg press: 3x20 270lbs
Db lunges: 3x22 25lbs dumbbells

Standing calves raises: 6x21 70lbs
Click to expand...
nice high intensity :D
 
zucchini said:
I did go to jujitsu today, it was good low intensity work.

Legs:

Leg ext: 2x20 125lbs 2x20 110lbs
Lying leg curls: 4x20 95lbs
Leg press: 3x20 270lbs
Db lunges: 3x22 25lbs dumbbells

Standing calves raises: 6x21 70lbs
Click to expand...
Just caught up on a month updates brother. Sick progress. Progress pics look dope. Hows the shoulder, gtg or still givin you trouble?
 
Back lifts:

Treadmill: 15 mins 3 speed 3 incline

Underhanded chinups: 3x15
One arm Dumbbell rows: 3x10 each side 75lbs dumbbells
Machine chest supported rows: 3x20 180lbs
Cable wide grip pulldowns: 3x12 155lbs
Cable straight arm lat prayer: 1x15 90lbs 2x15 120lbs (both sets last 4-5 reps super hard)
Hyper extensions: 3x15 45lbs plate.

Abs:
Overhead ball Crunches: 3x20 supersetted with side heel touches 3x30
Leg raises: 3x15


Probably gonna airfry some chicken with yogurt once home, might do rice as well.
 
zucchini said:
Back lifts:

Treadmill: 15 mins 3 speed 3 incline

Underhanded chinups: 3x15
One arm Dumbbell rows: 3x10 each side 75lbs dumbbells
Machine chest supported rows: 3x20 180lbs
Cable wide grip pulldowns: 3x12 155lbs
Cable straight arm lat prayer: 1x15 90lbs 2x15 120lbs (both sets last 4-5 reps super hard)
Hyper extensions: 3x15 45lbs plate.

Abs:
Overhead ball Crunches: 3x20 supersetted with side heel touches 3x30
Leg raises: 3x15


Probably gonna airfry some chicken with yogurt once home, might do rice as well.
Click to expand...
15 chin ups nice :D you're strong now!
 
LevButlerov said:
Friday after work you start the fast, and finish sunday night, full 48 hours :D
Click to expand...
LevButlerov said:
Friday after work you start the fast, and finish sunday night, full 48 hours :D
Click to expand...
48 hours gonna be soo tough!! i am scared to even try it, i am already on 24ish ones. Once i go home n eat, it will have been 22 hours.
 
Chest Tuesday:

Treadmill: 10 mins 3 speed 3 incline

Db flat bench press: 3x10 +9 + 8 80lbs (left shoulder recovering from but still gives out under sustained load)
Seated machine press: 3x20 135lbs (finally able to push the reps up)
Seated iso machine press: 3x25 110lbs on the machine
Cable flyes (high to low): 3x20 60lbs each side
Incline Pushups (hands on 24 inch box): 1x34 2x33 (100 total)

We identified the shoulder issue, looks like it's some tendon that wraps around the shoulder from front/back that's the problem. I was recommended shockwave therapy for it, got it done once and i felt like I was a bit more stable and stronger on the push with those dumbbells. the doc did say to get atleast 3 sessions before I judge the recovery. I will have one more coming up this Saturday.
 
zucchini said:
48 hours gonna be soo tough!! i am scared to even try it, i am already on 24ish ones. Once i go home n eat, it will have been 22 hours.
Click to expand...
you should do it we need to get to the 80 goal :D
 
zucchini said:
Chest Tuesday:

Treadmill: 10 mins 3 speed 3 incline

Db flat bench press: 3x10 +9 + 8 80lbs (left shoulder recovering from but still gives out under sustained load)
Seated machine press: 3x20 135lbs (finally able to push the reps up)
Seated iso machine press: 3x25 110lbs on the machine
Cable flyes (high to low): 3x20 60lbs each side
Incline Pushups (hands on 24 inch box): 1x34 2x33 (100 total)

We identified the shoulder issue, looks like it's some tendon that wraps around the shoulder from front/back that's the problem. I was recommended shockwave therapy for it, got it done once and i felt like I was a bit more stable and stronger on the push with those dumbbells. the doc did say to get atleast 3 sessions before I judge the recovery. I will have one more coming up this Saturday.
Click to expand...
zucchini said:
The chest feels so damn good, it's like an armor plate I got front of my body, the middle/sternum is getting deeper and vivid week by week. pump was awesome too. I can even see (if i look hard) one vein from each side of my biceps/arms going in to the chest. I envy myself right now lol.
Click to expand...
shockwave therapy can work but also get infrared lamp on it :D
 
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