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30 mins fasted in the morning and 10 mins pre and post workout
on the deload, drop the am fasted cardio and only do 10min preworkout no post workout bro
really let your body take a break for the 1 week
That's what I shall do
TRAINING:
Alright folks, after a much needed recovery period, we are back in action. Feeling strong and ready to crush some training sessions.
First session back was last night and I hit 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.
Warm Up:
After hopping off the treadmill I banged out a set of 10 pull ups, followed by a 2 minute Plank, then another set of 9 pull ups.
Meadow's Row:
The goal here was a pyramid up to a gut busting triple drop set.
Set 1 =90x10
Set 2 =105x8
Set 3 =125x8 /drop/ 105x7 /drop/ 90x7
Smith Machine Rows:
The goal was to pyramid up to a final set to failure. Target was 8 dead stop reps.
Set 1 =205x8
Set 2 =230x8
Set 3 =250x7
1 arm BB Row:
The goal here was to pyramid up to another triple drop set.
Set 1 =75x8
Set 2 =100x8
Set 3 =125x7 /drop/ 100x7 /drop/ 75x8
DB Pullovers:
The goal here was to stretch everything out. Sets of 10 with 1 or 2 reps left in the tank on each set.
Set 1 =100x10
Set 2 =100x10
Set 3 =100x10
Straight Arm Pulldowns:
To failure.
Set 1 =140x12
Set 2 =140x10
Standing Calf Raises:
The goal was 10 Full ROM, 10 partials from the bottom, and a 10 second hold in the stretch.
Set 1 =LVL 10 x10 +10+10
Set 2 =LVL 10 x10 +7+10
Decline Bench Leg Raises:
To Failure:
Set 1 =22
Set 2 =20
Set 3 =17
Set 4 =16
Alright folks, after a much needed recovery period, we are back in action. Feeling strong and ready to crush some training sessions.
First session back was last night and I hit 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.
Warm Up:
After hopping off the treadmill I banged out a set of 10 pull ups, followed by a 2 minute Plank, then another set of 9 pull ups.
Meadow's Row:
The goal here was a pyramid up to a gut busting triple drop set.
Set 1 =90x10
Set 2 =105x8
Set 3 =125x8 /drop/ 105x7 /drop/ 90x7
Smith Machine Rows:
The goal was to pyramid up to a final set to failure. Target was 8 dead stop reps.
Set 1 =205x8
Set 2 =230x8
Set 3 =250x7
1 arm BB Row:
The goal here was to pyramid up to another triple drop set.
Set 1 =75x8
Set 2 =100x8
Set 3 =125x7 /drop/ 100x7 /drop/ 75x8
DB Pullovers:
The goal here was to stretch everything out. Sets of 10 with 1 or 2 reps left in the tank on each set.
Set 1 =100x10
Set 2 =100x10
Set 3 =100x10
Straight Arm Pulldowns:
To failure.
Set 1 =140x12
Set 2 =140x10
Standing Calf Raises:
The goal was 10 Full ROM, 10 partials from the bottom, and a 10 second hold in the stretch.
Set 1 =LVL 10 x10 +10+10
Set 2 =LVL 10 x10 +7+10
Decline Bench Leg Raises:
To Failure:
Set 1 =22
Set 2 =20
Set 3 =17
Set 4 =16
@OceanView yup I see you recovered a bit bro and back into the training game happy to see you in the EVO family again
any chance for us to swap that peanut butter bro? or hard to get options in Canada im not sure
I could swap for almond butter, but other than that I'm pretty limited@OceanView yup I see you recovered a bit bro and back into the training game happy to see you in the EVO family again
any chance for us to swap that peanut butter bro? or hard to get options in Canada im not sure
Any suggestion on how I can do that? Everything is done from my phone so I'm not sure how to make them smaller
TRAINING:
Last night was Chest and Shoulders.
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
Slight Incline DB Press:
The goal was to pyramid up to a drop set.
Set 1 =90x12
Set 2 =100x10
Set 3 =100x10 (failed on 11) /drop/ 70x6
Incline BB Press:
Goal was to work up until I couldn't get 6 reps.
Set 1 =205x8
Set 2 =225x6
Set 3 =245x5 +1
Machine Press:
The goal was to find a weight that I would fail around 12. Then rest 45 seconds and go again, then rest 45, and go 1 more time. (Cluster Set)
120x11....7....6
Pec Dec Flys:
The goal was to fail around 8 reps and then hold the stretch for 10 seconds after each set.
Set 1 =120x9 +10 sec hold
Set 2 =120x8 +10 sec hold
Set 3 =120×7 +10 sec hold
Rear Delt Machine Flys:
The goal was use a weight to fail around 20-25 reps. 60 second rest periods.
Set 1 =80x18
Set 2 =60x25
Set 3 =60x19
DB Lateral Raises:
The goal was use a weight to fail around 20-25 reps. 60 second rest periods.
Set 1 =25x25
Set 2 =25x15 +5
Set 3 =25x15 /drop/ 15x10
Front BB Raises:
The goal was use a weight to fail around 20-25 reps. 60 second rest periods.
Set 1 =50x21
Set 2 =50x15
Set 3 =40x19 +3
Last night was Chest and Shoulders.
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
Slight Incline DB Press:
The goal was to pyramid up to a drop set.
Set 1 =90x12
Set 2 =100x10
Set 3 =100x10 (failed on 11) /drop/ 70x6
Incline BB Press:
Goal was to work up until I couldn't get 6 reps.
Set 1 =205x8
Set 2 =225x6
Set 3 =245x5 +1
Machine Press:
The goal was to find a weight that I would fail around 12. Then rest 45 seconds and go again, then rest 45, and go 1 more time. (Cluster Set)
120x11....7....6
Pec Dec Flys:
The goal was to fail around 8 reps and then hold the stretch for 10 seconds after each set.
Set 1 =120x9 +10 sec hold
Set 2 =120x8 +10 sec hold
Set 3 =120×7 +10 sec hold
Rear Delt Machine Flys:
The goal was use a weight to fail around 20-25 reps. 60 second rest periods.
Set 1 =80x18
Set 2 =60x25
Set 3 =60x19
DB Lateral Raises:
The goal was use a weight to fail around 20-25 reps. 60 second rest periods.
Set 1 =25x25
Set 2 =25x15 +5
Set 3 =25x15 /drop/ 15x10
Front BB Raises:
The goal was use a weight to fail around 20-25 reps. 60 second rest periods.
Set 1 =50x21
Set 2 =50x15
Set 3 =40x19 +3
I always boil mine lol I'm a plain jane 
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