FeArmE Training log

[FeAr_mE]

Thanks guys, I’ve really been putting in some work over the last couple of years. Getting everything online before I even think about PEDS, I’ve only just started my test run on the 11th of April so I’m excited to see what I can do now.

Received both diet and training changes to, I’m super exited for the new program, I’ll post shortly. Food has increased from 1925-2550 ish calories, time to make some big strength gains. Carbs are up from 99 to 237 so super excited. These will grow over the coming months.

 

[Eddie Haskell]

Thanks guys, I’ve really been putting in some work over the last couple of years. Getting everything online before I even think about PEDS, I’ve only just started my test run on the 11th of April so I’m excited to see what I can do now.

Received both diet and training changes to, I’m super exited for the new program, I’ll post shortly. Food has increased from 1925-2550 ish calories, time to make some big strength gains. Carbs are up from 99 to 237 so super excited. These will grow over the coming months.

Waiting to see your new program, post it up.

 

[Masonic Bodybuilder]

Nice changes man. Looking forward to seeing how you adapt.

 

[FeAr_mE]

Ok here's the new update to the training split,

I'll post a reply with my workout from it along with my diet changes, attend a ICN show today with my daughter.

Monday Back and Biceps
Wide Neutral Grip Pulldowns 4 x 6
One Arm DB Row 3 x 8-10
Stiffarm Pulldown 3 x 12-15
Chest Supported Wide Row 3 x 10-12
EZ Bar 21's 3 sets
Unilateral Machine Curls 3 x 10-12
Back Extensions 3 x 10-12

Tuesday Chest and Triceps
Flat DB Press 4 x 6
Cable Crossovers 3 x 12-15
Decline Machine Press 3 x 8-10
Wide Grip Dips 4 x 6
Rope Pushdowns 3 x 12-15
Close Grip Bench or Close Grip Dips 3 x 8-10

Wednesday Shoulders and Hamstrings
Standing BB Shoulder Press 4 x 6
Leaning DB Side Raise 3 x 12-15
Rope Cable Front Raise 3 x 10-12
Prone Rear DB Raise 3 x 10-12
Lying Leg Curls 4 x 6
Seated Leg Curls 3 x 12-15

Thursday Quads and Calves
Hack Squats 4 x 6
Unilateral Leg Press 3 x 12-15
Leg Extensions 3 x 10-12
Superset Adductor and Abductor Machine 3 x 10-12 each
Unilateral Toe Presses 3 x 10-12
Seated Calf Raise 3 x 15-18

Friday Back, Rear Delts and Biceps
Seated Cable Row 4 x 6
Close Neutral Grip Pulldown 3 x 10-12
One Arm Machine Row 3 x 8-10
One Arm Neutral/Underhand Grip Pulldown 3 x 12-15
Reverse Pec Dec 3 x 10-12
Alt DB Curls 3 x 6-8
Two Arm Cable Curls 3 x 12-15

Saturday Chest, Side Delts and Triceps
Pec Dec 3 x 10-12
Decline Smith Machine Press 4 x 6
Incline DB Press 3 x 10-12
Seated Smith Machine Shoulder Press 4 x 6
Seated DB Side Raise 3 x 10-12
Unilateral Neutral Grip Pushdowns 3 x 12-15
Overhead Rope Tricep Extensions 3 x 10-12

Sunday Rest

- - - Updated - - -

Sorry guys it's not as well done as the last one,

Spent ages trying to get the format looking good for it not to take haha

If I make any changes for the day I'll update, but for the most part I'm going to stick to this pretty religiously as we are going back into a surplus.

Meal 1) 100gms oats, 40gms WPI, 100gms blueberries, 20gms almond butter
Prot 54 Carbs 86 Fat 16

Meal 2) 200gms chicken tenders, 250gms low carb potato, 100gms green beans, 20gms almonds
Prot 64 Carbs 30 Fat 14

Train) Water or electrolyte powder

Postworkout) 40gms WPI, 20gms rice cakes, 20gms honey
Prot 37 Carbs 32 Fat 1

Meal 3) 250gms chicken tenders, 150gms cooked jasmine rice (60gms raw), 100gms tomato
Prot 60 Carbs 60 Fat 5

Meal 4) 250gms beef mince (5% fat), 250gms low carb potato, 100gms red capsicum, 100gms broccoli
Prot 72 Carbs 30 Fat 13

Totals Prot 287 Carbs 238 Fat 49 Calories 2541

 

[FeAr_mE]

First workout on new program. I'm getting super excited as my strength is coming back after injury, my groin is only affecting a few things atm, generally angles of benches etc

Chest, Side Delts and Triceps
Pec Dec 3 x 10-12
12 at 33
12 at 40
12 at 47
Decline Smith Machine Press 4 x 6
6 at 60
6 at 80
6 at 80
6 at 80
Incline DB Press 3 x 10-12
All sets 12 at 30
Seated Smith Machine Shoulder Press 4 x 6
6 at 50
6 at 60
5 at 70
6 at 70
Seated DB Side Raise 3 x 10-12
12 at 7.5
12 at 7.5
2 at 10, 12 at 7.6
Unilateral Neutral Grip Pushdowns 3 x 12-15
15 at 5
15 at 7.5
15 at 7.5
Overhead Rope Tricep Extensions 3 x 10-12
All sets 12 at 25

 

[LevButlerov]

First workout on new program. I'm getting super excited as my strength is coming back after injury, my groin is only affecting a few things atm, generally angles of benches etc

Chest, Side Delts and Triceps
Pec Dec 3 x 10-12
12 at 33
12 at 40
12 at 47
Decline Smith Machine Press 4 x 6
6 at 60
6 at 80
6 at 80
6 at 80
Incline DB Press 3 x 10-12
All sets 12 at 30
Seated Smith Machine Shoulder Press 4 x 6
6 at 50
6 at 60
5 at 70
6 at 70
Seated DB Side Raise 3 x 10-12
12 at 7.5
12 at 7.5
2 at 10, 12 at 7.6
Unilateral Neutral Grip Pushdowns 3 x 12-15
15 at 5
15 at 7.5
15 at 7.5
Overhead Rope Tricep Extensions 3 x 10-12
All sets 12 at 25

Very strong workout.

Have you been doing cardio?

 

[stevesmi]

wow amazing volume too

 

[JasonPriest]

First workout on new program. I'm getting super excited as my strength is coming back after injury, my groin is only affecting a few things atm, generally angles of benches etc

Chest, Side Delts and Triceps
Pec Dec 3 x 10-12
12 at 33
12 at 40
12 at 47
Decline Smith Machine Press 4 x 6
6 at 60
6 at 80
6 at 80
6 at 80
Incline DB Press 3 x 10-12
All sets 12 at 30
Seated Smith Machine Shoulder Press 4 x 6
6 at 50
6 at 60
5 at 70
6 at 70
Seated DB Side Raise 3 x 10-12
12 at 7.5
12 at 7.5
2 at 10, 12 at 7.6
Unilateral Neutral Grip Pushdowns 3 x 12-15
15 at 5
15 at 7.5
15 at 7.5
Overhead Rope Tricep Extensions 3 x 10-12
All sets 12 at 25

some heavy duty sets

 

[ceo]

bros good diet and training update go for it

 

[ROIDDERS]

powerful training keep going

 

[BodyMonster34]

First workout on new program. I'm getting super excited as my strength is coming back after injury, my groin is only affecting a few things atm, generally angles of benches etc

Chest, Side Delts and Triceps
Pec Dec 3 x 10-12
12 at 33
12 at 40
12 at 47
Decline Smith Machine Press 4 x 6
6 at 60
6 at 80
6 at 80
6 at 80
Incline DB Press 3 x 10-12
All sets 12 at 30
Seated Smith Machine Shoulder Press 4 x 6
6 at 50
6 at 60
5 at 70
6 at 70
Seated DB Side Raise 3 x 10-12
12 at 7.5
12 at 7.5
2 at 10, 12 at 7.6
Unilateral Neutral Grip Pushdowns 3 x 12-15
15 at 5
15 at 7.5
15 at 7.5
Overhead Rope Tricep Extensions 3 x 10-12
All sets 12 at 25

bro volume good

 

[MONSTRO]

respect on good training

 

[Vadim Fedorov]

keep pumping it

 

[e2]

g2g log for sure LVOE

 

[2Thick]

LVOE aka LOVE for your log always

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

training is detailed and on point

 

[Quadsweep]

add some cardio and keep going with protein UP

 

[FeAr_mE]

Very strong workout.

Have you been doing cardio?

When I'm in a surplus I'm not generally big on cardio.

As I'm coming off injury everything g is pretty slow going, I'm aiming for 11000 steps a day right now, when I'm at work that's a massive achievement as I sit at a desk for 12 hrs a day.

But this time round I'm thinking of upping my steps to 15k and see what happens. I prefer daily movement as my cardio and if need be I will finish it off on a treadmill(hate these lol)

Willing to make changes with the cardio this time round to keep on the leaner side as I'm still carrying g a bit of fat.

 

[Xat]

Nice workout man! Keep going!