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TRAINING:
Yesterday was a recovery day. Completed my usual daily cardio of 30 mins stationary bike in the morning and 30 mins incline treadmill walk in the evening. Got in a ton of high quality protein and fats, kept my carbs down. Spent the afternoon at the sliding hill with my kids. Got a little extra cardio in pulling them up the hill on their slides. Feeling great this morning and ready for another week of lifting.
Recovery day food is very clean impressive as always
210 you're moving up and lean tooWEEKLY WEIGH IN:
My average weight over the past 7 day period is 210.83 lbs.
Nov. 25 - Dec. 2 = 204.80 lbs
Dec. 3 - Dec. 9 = 208.03 lbs
Dec. 10 - Dec. 16 = 206.17
Dec. 17 - Dec. 23 = 208.46
Dec. 24 - Dec. 30 = 211.08
Dec. 31 - Jan. 6 = 212.34
Jan. 7 - Jan. 13 = 211.63
Jan. 14 - Jan. 20 =210.83
Average weekly weight is down again this week. Feeling hungry over the past few days despite the bump in calories last week. Pushing up another +250 cals to try to get this scale heading in the right direction again. Calories for the next week will be 4,750/day. Reassess next Monday.
TRAINING:
Last night I trained Back, Abs, and Calves.
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
DB Rows:
Rep target was to failure with good form. Last set was a triple dropset to failure.
Set 1 =100x15
Set 2 =125x12
Set 3 =125x12
Set 4 =125x13 /drop/ 100x7 /drop/ 80x8
Plate Loaded D.Y. Row:
1 triple dropset. Aiming for 8-10 reps per set. On the last drop set, held contraction for 10 seconds per rep.
120x8 /drop/ 100x10 /drop/ 75x4 with 10 second concentric hold per rep.
DB Pullovers:
Rep goal was 10.
Set 1 =105x10
Set 2 =105x10
Set 3 =105x7 /drop/ 70x6
FacePulls:
Rep target was 10-12.
Set 1 =110x12
Set 2 =110x11
Set 3 =110x11
Set 4 =110x11
KettleBell Rows:
Rep target was 8. Each rep done from a deadstop.
Set 1 =125x8
Set 2 =125x8
Set 3 =125x8
Cable Row w/ EZ Bar:
Rep goal was 10.
Set 1 =150x12
Set 2 =170x10
Set 3 =170x10 followed by a 15 sec loaded stretch.
Hanging Leg Raises:
To Failure.
Set 1 =32
Set 2 =30
Set 3 =26
Plank:
Regular Plank =3mins 40 sec.
Left + Right Side Plank =1 min 45 sec.
Plate Loaded Standing Calf Raise:
Rep target was 15.
Set 1 =200x15
Set 2 =200x14
Set 3 =200x14 +20 sec loaded stretch
@OceanView db pull overs those are legit bro they work
Thanks brotherAnother fantastic update man I'm proud of you on this
@OceanView whats the longest plank youve ever held?TRAINING:
Yesterday I trained Back, Abs, and Calves.
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
Seated Cable Row:
Rep target was 10. Used underhand Mag grip.
Set 1 =165x10
Set 2 =165x10
Set 3 =165x10
Set 4 =165x8
One Arm BB Row:
Rep goal was 10.
Set 1 =110x10
Set 2 =110x10
Set 3 =110x10
Set 4 =110x10
Wide Grip Pulldowns:
Rep goal was 10. Emphasized stretch on each rep.
Set 1 =150x10
Set 2 =150x10
Set 3 =150x10
Set 4 =150x9
Immediately after the last set I upped the weight to 220 and did a loaded stretch for 30 seconds.
Banded Hypers:
Rep target was 20. Used the thick black band.
Set 1 =20
Set 2 =20
Set 3 =16
Set 4 =16
Machine Ab Crunch:
To failure.
Set 1 =80x30
Set 2 =100x17
Set 3 =100x15
Set 4 =100x15
Plank:
Regular Plank =3mins 35 sec.
Left + Right Side Plank =1 min 45 sec.
Seated Calf Raises:
Rep goal was 10. Each rep was done holding the stretch for 5 seconds and holding the contraction for 5 seconds. (Really long sets)
Set 1 =100x10
Set 2 =100x10
Set 3 =100x8
Spawn of Satan that exercise@OceanView whats the longest plank youve ever held?
The longest was last night. I held it for 3 mins and 45 seconds. That'll be in my updated log later this morning@OceanView whats the longest plank youve ever held?
Hard as hell, but worth the effort! I find them good after a hard back day or leg day to decompress the spine and relax the lower back a bitHanging leg raises are not easy at all. I like them though. Much easier on the back and neck than doing situps.