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Great job with the foods man
TRAINING:
Biceps, Triceps, 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 Alternating DB Curls:
The goal was to go to failure then do a 7 second isometric hold on the last rep.
Set 1 =30x15 +5 then 7 second iso hold
Set 2 =30x12 then 7 second iso hold
Set 3 =30x11 then 7 second iso hold
Set 4 =30x11 then 7 second iso hold
DB Hammer Preacher Curls:
The target was 8-10 reps then a dropset on the last set.
Set 1 =30x9
Set 2 =30x9
Set 3 =30x8
Set 4 =30x8 /drop/ 25x3 /drop/ 20x4
Preacher Curl Machine:
To failure.
Set 1 =80x8
Set 2 =80x6 /drop/ 60x3
Set 3 =60x8 (almost got 9 but couldn't count it)
Seated Incline DB Curls:
To failure.
Set 1 =25x12
Set 2 =25x7 /drop/ 20x2 (Biceps were toasted)
Rope Tricep Pushdowns:
The target was 12-15 reps.
Set 1 =105x15
Set 2 =105x14
Set 3 =105x13
Set 4 =105x11
Seated Dip Machine:
To failure.
Set 1 =225x10
Set 2 =225x9
Set 3 =225x9
Set 4 =225x9
Seated Overhead Rope Extensions:
The goal was 12-15 with a 10 second hold in the stretch at the end of each set.
Set 1 =75x15 +10 sec stretch
Set 2 =90x12 +10 sec stretch
Set 3 =90x12 +10 sec stretch
Set 4 =90x12 +10 sec stretch
Weighted Crunch Machine:
To Failure.
Set 1 =100x21
Set 2 =100x18
Set 3 =100x14
Set 4 =100x14
Calf Raises on Leg Sled /ss/ Tibialis Raises:
The goal was to hit failure between 15-20 on the calf raises, then failure on the tibia raises.
Set 1 =450x17 then 50x26
Set 2 =450x16 then 50x18
Set 3 =450x16 then 50x17
Set 4 =450x15 then 50x15
Set 5 =450x15 +5 partials from the stretch
Biceps, Triceps, 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 Alternating DB Curls:
The goal was to go to failure then do a 7 second isometric hold on the last rep.
Set 1 =30x15 +5 then 7 second iso hold
Set 2 =30x12 then 7 second iso hold
Set 3 =30x11 then 7 second iso hold
Set 4 =30x11 then 7 second iso hold
DB Hammer Preacher Curls:
The target was 8-10 reps then a dropset on the last set.
Set 1 =30x9
Set 2 =30x9
Set 3 =30x8
Set 4 =30x8 /drop/ 25x3 /drop/ 20x4
Preacher Curl Machine:
To failure.
Set 1 =80x8
Set 2 =80x6 /drop/ 60x3
Set 3 =60x8 (almost got 9 but couldn't count it)
Seated Incline DB Curls:
To failure.
Set 1 =25x12
Set 2 =25x7 /drop/ 20x2 (Biceps were toasted)
Rope Tricep Pushdowns:
The target was 12-15 reps.
Set 1 =105x15
Set 2 =105x14
Set 3 =105x13
Set 4 =105x11
Seated Dip Machine:
To failure.
Set 1 =225x10
Set 2 =225x9
Set 3 =225x9
Set 4 =225x9
Seated Overhead Rope Extensions:
The goal was 12-15 with a 10 second hold in the stretch at the end of each set.
Set 1 =75x15 +10 sec stretch
Set 2 =90x12 +10 sec stretch
Set 3 =90x12 +10 sec stretch
Set 4 =90x12 +10 sec stretch
Weighted Crunch Machine:
To Failure.
Set 1 =100x21
Set 2 =100x18
Set 3 =100x14
Set 4 =100x14
Calf Raises on Leg Sled /ss/ Tibialis Raises:
The goal was to hit failure between 15-20 on the calf raises, then failure on the tibia raises.
Set 1 =450x17 then 50x26
Set 2 =450x16 then 50x18
Set 3 =450x16 then 50x17
Set 4 =450x15 then 50x15
Set 5 =450x15 +5 partials from the stretch
@OceanView I feel like dates are super underrated!
469 grams of protein bro! @OceanView thats why you so thick and growing
i see so many not growing as they got this dumb idea about protein "digestion", you are the TRUE KING and understand it
all you need is some digestive enzymes and probiotics and you're game to thick level
Same brother! A hidden gem
Exactly! I never have any issues with my high protein consumption. Everything is as smooth as butter when you take a probiotic every day, feed your gut with kimchi/sauerkraut, and take a digestive enzyme a couple times per day before the biggest meals. Probiotics + Enzymes are a golden combo
yup and the growth is full on max from it broExactly! I never have any issues with my high protein consumption. Everything is as smooth as butter when you take a probiotic every day, feed your gut with kimchi/sauerkraut, and take a digestive enzyme a couple times per day before the biggest meals. Probiotics + Enzymes are a golden combo
@OceanView
TRAINING:
Yesterday was a recovery day. I did my daily 30 minutes of fasted cardio on my stationary bike in the morning. Later in the evening I hit the treadmill on Incline for another 30 mins. Followed up the treadmill with a 4 minute 30 second plank and some stretching. After that I hopped in the sauna for a bit to keep the sweat going.
Yesterday was a recovery day. I did my daily 30 minutes of fasted cardio on my stationary bike in the morning. Later in the evening I hit the treadmill on Incline for another 30 mins. Followed up the treadmill with a 4 minute 30 second plank and some stretching. After that I hopped in the sauna for a bit to keep the sweat going.
On recovery days you dont need that much carb intake, 500 grams is enough imo @OceanView because you have high protein.
Those are training day macros. Recovery day was yesterday. That's for today getting ready to hit Chest, Back, and Shoulders. Carbs yesterday (Recovery day) was 256g.
I misunderstood it. @OceanView much clear.
TRAINING:
Last night was a session of Chest, Back, and Shoulders.
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
*All rest periods between sets were shortened to 60 seconds for this workout.
Machine Chest Press /ss/ Bodyweight Dips:
The goal was to go to failure on the chest press, then immediately go to failure doing dips.
Set 1 =250x13 then 8 dips
Set 2 =250x7 then 7 dips
Set 3 =250x6 then 7 dips
Set 4 =225x10 then 5 dips
Incline DB Chest Press /ss/ Incline DB Fly:
The goal was to hit failure on both exercises.
Set 1 =100x7 then 40x11
Set 2 =90x7 then 40x10
Set 3 =80x8 then 40x9
One Arm Supinated Cable Pulldown:
The target was 8-10 reps.
Set 1 =75x11
Set 2 =75x10
Set 3 =75x10
DB Rows:
The goal was failure.
Set 1 =100x16
Set 2 =100x13
Set 3 =100x12
Laying Chest Pulls:
The goal was 15 reps with 1-2 left in the tank. Hard 2 second flex per rep.
Set 1 =165x15
Set 2 =165x15
Set 3 =165x15
DB Rear Laterals /ss/ Plate Loaded Overhead Press:
To failure on both.
Set 1 =20x15 then 90x19
Set 2 =20x15 then 90x14
Set 3 =20x14 then 90x11
Last night was a session of Chest, Back, and Shoulders.
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
*All rest periods between sets were shortened to 60 seconds for this workout.
Machine Chest Press /ss/ Bodyweight Dips:
The goal was to go to failure on the chest press, then immediately go to failure doing dips.
Set 1 =250x13 then 8 dips
Set 2 =250x7 then 7 dips
Set 3 =250x6 then 7 dips
Set 4 =225x10 then 5 dips
Incline DB Chest Press /ss/ Incline DB Fly:
The goal was to hit failure on both exercises.
Set 1 =100x7 then 40x11
Set 2 =90x7 then 40x10
Set 3 =80x8 then 40x9
One Arm Supinated Cable Pulldown:
The target was 8-10 reps.
Set 1 =75x11
Set 2 =75x10
Set 3 =75x10
DB Rows:
The goal was failure.
Set 1 =100x16
Set 2 =100x13
Set 3 =100x12
Laying Chest Pulls:
The goal was 15 reps with 1-2 left in the tank. Hard 2 second flex per rep.
Set 1 =165x15
Set 2 =165x15
Set 3 =165x15
DB Rear Laterals /ss/ Plate Loaded Overhead Press:
To failure on both.
Set 1 =20x15 then 90x19
Set 2 =20x15 then 90x14
Set 3 =20x14 then 90x11
You seem like you're getting stronger @OceanView and less rest too. The incline chest press, you have a spotter? we should try 4-6 reps fro all these.
