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Thanks for following along! The quality of food makes a big difference. Eating less processed food makes me feel so much better
Nothing wrong with a recovery day for sure. The cardio sounds really good.
It was a great time
enjoy it broIt was a great time
TRAINING:
Hit Chest, Shoulders, and Calves during last night's session.
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
Machine Press:
The goal was to keep doing sets of 10 down the weight stack until I couldn't hit the target.
Set 1 =240x10
Set 2 =250x10
Set 3 =260x8 +2
Incline Barbell Press:
The rep target was 6.
Set 1 =250x5 +1
Set 2 =250x6
Set 3 =250x5 +1 /drop/ 185x7
Pronated Cable Flys:
Rep target was 12.
Set 1 =60x12
Set 2 =60x12
Set 3 =60x12 /drop/ 45x10
Neutral Grip Bench Press:
Rep goal was 10.
Set 1 =150x8 +2
Set 2 =150x8 +2
Set 3 =150x8 +2
Weighted Dips:
To failure.
Set 1 =45x8
Set 2 =45x7 /drop/ bodyweight x6 +1
DB Side Lateral Raises:
Goal was to pick a weight that would be a hard 15. Then do 4 sets with it with a 30 second rest period.
Set 1 =30x15
Set 2 =30x12
Set 3 =30x9
Set 4 =30x8 /drop/ 20x7
DB Bent Over Rear Delt Flys:
Goal was to pick a tough weight and go to failure for 4 sets with 30 second rest periods.
Set 1 =20x14
Set 2 =20x12
Set 3 =20x10
Set 4 =20x10 /drop/ 10x10
Seated Smith Shoulder Press:
To failure.
Set 1 =150x4
Set 2 =135x5 /drop/ 100x5
Plate Loaded Standing Calf Raises:
Rep target was 10 with a 1-2 second hold in the flex per rep. 60 second rest periods.
Set 1 =250x12
Set 2 =250x11
Set 3 =250x10
Set 4 =250x7
During rep 6 on set 4 I felt a slight "tweak" in my left achilles again. Went for 1 more rep but started to feel a slight pain. Ended the set to prevent further injury. Could have probably squeeked out another 1 or 2 reps, but wanted to "live to train another day".
Hit Chest, Shoulders, and Calves during last night's session.
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
Machine Press:
The goal was to keep doing sets of 10 down the weight stack until I couldn't hit the target.
Set 1 =240x10
Set 2 =250x10
Set 3 =260x8 +2
Incline Barbell Press:
The rep target was 6.
Set 1 =250x5 +1
Set 2 =250x6
Set 3 =250x5 +1 /drop/ 185x7
Pronated Cable Flys:
Rep target was 12.
Set 1 =60x12
Set 2 =60x12
Set 3 =60x12 /drop/ 45x10
Neutral Grip Bench Press:
Rep goal was 10.
Set 1 =150x8 +2
Set 2 =150x8 +2
Set 3 =150x8 +2
Weighted Dips:
To failure.
Set 1 =45x8
Set 2 =45x7 /drop/ bodyweight x6 +1
DB Side Lateral Raises:
Goal was to pick a weight that would be a hard 15. Then do 4 sets with it with a 30 second rest period.
Set 1 =30x15
Set 2 =30x12
Set 3 =30x9
Set 4 =30x8 /drop/ 20x7
DB Bent Over Rear Delt Flys:
Goal was to pick a tough weight and go to failure for 4 sets with 30 second rest periods.
Set 1 =20x14
Set 2 =20x12
Set 3 =20x10
Set 4 =20x10 /drop/ 10x10
Seated Smith Shoulder Press:
To failure.
Set 1 =150x4
Set 2 =135x5 /drop/ 100x5
Plate Loaded Standing Calf Raises:
Rep target was 10 with a 1-2 second hold in the flex per rep. 60 second rest periods.
Set 1 =250x12
Set 2 =250x11
Set 3 =250x10
Set 4 =250x7
During rep 6 on set 4 I felt a slight "tweak" in my left achilles again. Went for 1 more rep but started to feel a slight pain. Ended the set to prevent further injury. Could have probably squeeked out another 1 or 2 reps, but wanted to "live to train another day".
I like your heavy training.
Thanks boss
incline barbell at 250! you getting strong bro
niceon the calf raises the achilles issue you need to stop doing calf work for a bit so it doesnt pop
You're soooo close to 400 grams protein king level bro
@OceanView couldnt you eat some more protein to push over lol
Lol ill have a few extra bites of chicken and go generous on the protein powder today. Even though it's not on paper, it'll be over 400 today from the few little extrasincline barbell at 250! you getting strong bro
on the calf raises the achilles issue you need to stop doing calf work for a bit so it doesnt pop
You're soooo close to 400 grams protein king level bro
TRAINING:
Did Back and Abs last night.
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
Plate Loaded Supinated Pulldowns:
Rep target was 10.
Set 1 =120x10
Set 2 =120x9 (almost 10, but not quite)
Set 3 =120x9
Set 4 =120x8 /drop/ 90x7
Assisted Pullup Machine:
Goal was 10 perfect form pullups with a hard flex at the top and a slow, controlled descent.
Set 1 =-97x10
Set 2 =-97x10
Set 3 =-97x9
Set 4 =-97x8
Stretchers w/ Close Mag Grip:
Rep target was 10.
Set 1 =140x10
Set 2 =140x10
Set 3 =140x10
Set 4 =140x10 (barely got the last rep)
Chest Supported T-Bar Row:
Rep goal was 10 with a pronated grip. Driving elbows back as far as possible.
Set 1 =125x10
Set 2 =125x10
Set 3 =125x8 +2
Weighted Hyperextensions:
Rep target was failure around 10.
Set 1 =100x12
Set 2 =110x11
Set 3 =110x10
Rope Cable Crunches:
To Failure.
Set 1 =235x25
Set 2 =235x22
Set 3 =235x20
Set 4 =235x19
Plank:
Regular Plank =3mins 45sec.
Left + Right Side Plank =1min 50sec.
Did Back and Abs last night.
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
Plate Loaded Supinated Pulldowns:
Rep target was 10.
Set 1 =120x10
Set 2 =120x9 (almost 10, but not quite)
Set 3 =120x9
Set 4 =120x8 /drop/ 90x7
Assisted Pullup Machine:
Goal was 10 perfect form pullups with a hard flex at the top and a slow, controlled descent.
Set 1 =-97x10
Set 2 =-97x10
Set 3 =-97x9
Set 4 =-97x8
Stretchers w/ Close Mag Grip:
Rep target was 10.
Set 1 =140x10
Set 2 =140x10
Set 3 =140x10
Set 4 =140x10 (barely got the last rep)
Chest Supported T-Bar Row:
Rep goal was 10 with a pronated grip. Driving elbows back as far as possible.
Set 1 =125x10
Set 2 =125x10
Set 3 =125x8 +2
Weighted Hyperextensions:
Rep target was failure around 10.
Set 1 =100x12
Set 2 =110x11
Set 3 =110x10
Rope Cable Crunches:
To Failure.
Set 1 =235x25
Set 2 =235x22
Set 3 =235x20
Set 4 =235x19
Plank:
Regular Plank =3mins 45sec.
Left + Right Side Plank =1min 50sec.
overall just a suggestion, post preworkout cardio can you do 2 min regular plank and save 2min post bro
getting a tighter core before you doing pull downs @OceanView
I'll incorporate that starting tonightoverall just a suggestion, post preworkout cardio can you do 2 min regular plank and save 2min post bro
getting a tighter core before you doing pull downs @OceanView
Your consistency is awesome.
Thanks man. Gotta make these gains happen lol
@OceanView you cannot go wrong with this!
looking forward to it broI'll incorporate that starting tonight
you're dialed in today bro ;0 nice
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