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Push 6/10/24
Came back stronger by taking that week off. Also no elbow pain.
Incline bench
95lbs - 15 reps
135lbs - 11 reps
145lbs - 9 reps
155lbs - 5, 5 reps
Flat bench
135lbs - 10 reps
145lbs - 6, 5 reps
Cables
Decline Crossover
33lbs - 12, 12 reps
Incline crossover
20lbs - 10, 10 reps
Crossover
23lbs - 12 reps
27lbs - 10 reps
Seated single arm dumbbell over head tricep extension
22.5lbs - 15 reps
25lbs - 10, 7 reps
Plank - 2 min
Stretch
Hanging leg raises
10, 10, 10, 10 reps
Treadmill 1 mile jog - 11 min, 0.5 incline
Treadmill 0.5 mile walk - 10 min, 3.0 speed, 1.0 incline
Came back stronger by taking that week off. Also no elbow pain.
Incline bench
95lbs - 15 reps
135lbs - 11 reps
145lbs - 9 reps
155lbs - 5, 5 reps
Flat bench
135lbs - 10 reps
145lbs - 6, 5 reps
Cables
Decline Crossover
33lbs - 12, 12 reps
Incline crossover
20lbs - 10, 10 reps
Crossover
23lbs - 12 reps
27lbs - 10 reps
Seated single arm dumbbell over head tricep extension
22.5lbs - 15 reps
25lbs - 10, 7 reps
Plank - 2 min
Stretch
Hanging leg raises
10, 10, 10, 10 reps
Treadmill 1 mile jog - 11 min, 0.5 incline
Treadmill 0.5 mile walk - 10 min, 3.0 speed, 1.0 incline
Nice
@Madmax46 really good volume on training and meals very clean stay on this path bro
depends how bad your acne, you can do it but you will have the acne come back after cycles
try it now but low dose see if it helps if your acne is bad
What’s a low dose and for how long? 3 months?@Madmax46 really good volume on training and meals very clean stay on this path bro
depends how bad your acne, you can do it but you will have the acne come back after cycles
try it now but low dose see if it helps if your acne is bad
I would talk to a good dermatologist because you don't want acne issues flaring up every time
i would start 4 weeks but wait to do it maybe acne will diet down @Madmax46
Live in a small town and not one in my area. Would have to drive an hour away and schedule like 3-4 months in advance.
I had bad skin genetics (still do) and had cystic acne as a teenager. I did 2 cycles of Accutane in my 20's (one cycle wasn't enough). It's brutal on your liver and body. To this day (30 years later) I have chronically dry nasal cavities and will get about 1 nose bleed per year. This started when I was doing Accutane (dry nasal cavities) and it's never gone away.
How high of a dose did you do? Did your acne go away permanently? I had acne as a teenager that went away by end of high school but never had cystic acne.
Salad looks pretty good
if you have like a health food store in your area I would go in there and talk to them about what they would recommend
bro my daughter got bulllied in school for acne.
N
Not that bad
I love red snapper
Food looks so good man. 3lbs isn't too bad and hope you enjoyed yourself. You will get that off in no time. Back to the grind!
A
average918
Guest
I meant 6/11
Sorry to hear, hopefully she got through it OK
Sounds like a good trip
LevButlerov
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LevButlerov
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thats not bad but 5k I aint got it lol
I also had chicken and rice at work, 2 eggs , 1 mango, oatmeal, breaded chicken breast and small amount of fries
LevButlerov
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chicken and rice is good but try to use almond breading bro @Madmax46
Never tried, if I see it in Whole Foods will buy
Pull 6/13/24
All lifts up after that one week vacay
Finally broke through 14 plateau and got PR of 15 pull ups
Pull-ups - 15, 12 reps
Chin-ups - 7, 7 reps
Lat pull downs - wide grip
126 lbs - 10, 8 reps
Seated rows
126 lbs - 12 reps
143lbs - 6, 6 reps
Seated rows - single arm
66lbs - 11 reps
71lbs - 6, 6 reps
Machine reverse fly / rear delts
70lbs - 15 reps
80lbs - 10, 8, 8 reps
60lbs - 15 reps (slow, focus on contraction)
All lifts up after that one week vacay
Finally broke through 14 plateau and got PR of 15 pull ups
Pull-ups - 15, 12 reps
Chin-ups - 7, 7 reps
Lat pull downs - wide grip
126 lbs - 10, 8 reps
Seated rows
126 lbs - 12 reps
143lbs - 6, 6 reps
Seated rows - single arm
66lbs - 11 reps
71lbs - 6, 6 reps
Machine reverse fly / rear delts
70lbs - 15 reps
80lbs - 10, 8, 8 reps
60lbs - 15 reps (slow, focus on contraction)
Good work
@Madmax46 clean meal i like the chicken pasta
173 is a good weight for you
training nicely done , why no more chin ups?
That’s all I could do lol, I’m building up slowly.@Madmax46 clean meal i like the chicken pasta
173 is a good weight for you
training nicely done , why no more chin ups?
A
average918
Guest
Nice work on the PR bro! Looks like rest is exactly what your body needed, now PUSH IT
I'm loving the little meal pictures
bro keep up the good work I want to see more red meat
cauliflower is a smart choice it's got good compounds in it
Way to keep it clean
Nice job
Wife cooked it, she cooked it good too!
Legs 6/15/24
Got lightheaded during my last 2 heavy reps. Anyone have this problem with squats?
Warm up run - 0.5 mile on treadmill
Squats - to the floor, no belt
115lbs - 10 reps
135lbs - 10 reps
205lbs - 3 reps
195lbs - 4, 2 reps
Front Squats - to the floor, no belt
135lbs - 10 reps
155lbs - 5, 4, 4 reps
Cool down run - 0.5 mile on treadmill
Ended it short, attending a wedding
Got lightheaded during my last 2 heavy reps. Anyone have this problem with squats?
Warm up run - 0.5 mile on treadmill
Squats - to the floor, no belt
115lbs - 10 reps
135lbs - 10 reps
205lbs - 3 reps
195lbs - 4, 2 reps
Front Squats - to the floor, no belt
135lbs - 10 reps
155lbs - 5, 4, 4 reps
Cool down run - 0.5 mile on treadmill
Ended it short, attending a wedding
@Madmax46 squats look good, nicely done bro
i like the food, but you can add post workout 1 tbsp of honey to it post workout
6/16 Conditioning
Treadmill - 0.5 mile warm up jog
Heavy bag
-Boxing boxing 3 x 4 min rounds
-Muay Thai 2 x 4 min rounds
Decline sit-up - 25lb plate to chest
-Reps 20, 20, 10 reps
Landmine punch - weight doesn’t include bar - first time doing this in over a year
25lbs - 10 reps
35lbs - 10 reps
50lbs - 8 reps
60lbs - 4 reps (getting right shoulder pain so stopped at 4)
Standing dumbbell lateral shoulder raises
15lbs - 15 reps
20lbs - 15 reps
25lbs - 10 reps
15lbs - 15 reps
Plank 2 min
Treadmill 1 mile run 9:15 min, 0.5 incline
Treadmill - 0.5 mile warm up jog
Heavy bag
-Boxing boxing 3 x 4 min rounds
-Muay Thai 2 x 4 min rounds
Decline sit-up - 25lb plate to chest
-Reps 20, 20, 10 reps
Landmine punch - weight doesn’t include bar - first time doing this in over a year
25lbs - 10 reps
35lbs - 10 reps
50lbs - 8 reps
60lbs - 4 reps (getting right shoulder pain so stopped at 4)
Standing dumbbell lateral shoulder raises
15lbs - 15 reps
20lbs - 15 reps
25lbs - 10 reps
15lbs - 15 reps
Plank 2 min
Treadmill 1 mile run 9:15 min, 0.5 incline
@Madmax46 happy fathers day broPost workout meal
Protein shake
Shower
Ribeye steak, salad, small Fiji apple for carbs (big steak so will eat other half later)
In case anyone was wondering my steaks are never well done
Happy Father’s Day to everyone!
i love rib eye steak my fav , always rare it no well done lol
training good but careful with shoulders stay lower weights
A
average918
Guest
Good job on the squats bro definitely a solid exercise, yes feeling lightheaded while squatting is common happens to me all the time
it means your pushing hard
bro Stakes should be rare that's a real man right there
nice job on the vegetables I see a lot of green veggies
nothing wrong with some apples they keep the doctor away
good workout man I like how you did some Plank and running
@Madmax46 Good diet bro...keep up the good work.......Post workout meal
Protein shake
Shower
Ribeye steak, salad, small Fiji apple for carbs (big steak so will eat other half later)
In case anyone was wondering my steaks are never well done
Happy Father’s Day to everyone!
6/17 Boxing 1.5 hrs
Warm up
1 round shadow boxing
3 x 3 min rounds sparring
1 round heavy bag - light work for endurance
2 rounds speed bag
Hot AF in the gym so probably got off a good amount of water weight.
Overall good sparring. Able to execute some of the techniques I’ve been practicing on the pads.
Warm up
1 round shadow boxing
3 x 3 min rounds sparring
1 round heavy bag - light work for endurance
2 rounds speed bag
Hot AF in the gym so probably got off a good amount of water weight.
Overall good sparring. Able to execute some of the techniques I’ve been practicing on the pads.
Good job working on the conditioning. Steak looks amazing. Perfectly cooked!
@Madmax46 whats in your protein shake? you gotta get some more protein in it bro6/17
Preworkout meal - oatmeal with dates, blueberries, almonds (1 hr before)
Postworkout meal
Protein shake
Shower
3 egg omelette with spinach / arugula and cheese. Rice bittard toast with butter.
I’m actually still hungry
and the eggs, do a 5 egg omelet next time
I ate 2 breaded chicken breasts with a little bit of pasta a couple hours later@Madmax46 whats in your protein shake? you gotta get some more protein in it bro
and the eggs, do a 5 egg omelet next time
thats all good but you can up the PWO meal tooI ate 2 breaded chicken breasts with a little bit of pasta a couple hours later
1.5 hrs that is a hell of a session GREAT JOB!
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