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Did you add the extra 10 min yoga yet?
Looking at my progress. My 5 rep max totals combined are at 960 lbs right now. I got a new high in squats today. I have not squated 355 since I been back lifting again. I squated 415 over 20 years ago. Was the most I ever tried for back then in my late 20's. I did 3x3 today at 355. My deadlift is at 375. Going off the last time I benched 5 rep max in Jan I did 230. I combine those numbers I have 960. I am only chasing 40 lbs now. I only need to add 30 to squat and deadlift and 10 to the bench and I am there. I feel like I need to beat that old record of 415 on the squat now after I reach my birthday goal.
After your done doing your regular squats, lower the weight 20% and do pause squats.
Sunday:
Training:
Inverse curl: 4x12 160lbs
reverse hypers: 4x12 120lbs
Reverse curls: 4x15
Decline situps: 4x12
Treadmill: 30 minutes incline and speed 3
Diet:
Daily supplements and meds
Meal after training: 50 grams protein shake with peanut butter banana and milk
Lunch:4 slices of meat pizza from the Italian restaurant. Treat for the family.
Mid afternoon: can of chicken
Dinner: 1 lb of chicken thighs
Training:
Inverse curl: 4x12 160lbs
reverse hypers: 4x12 120lbs
Reverse curls: 4x15
Decline situps: 4x12
Treadmill: 30 minutes incline and speed 3
Diet:
Daily supplements and meds
Meal after training: 50 grams protein shake with peanut butter banana and milk
Lunch:4 slices of meat pizza from the Italian restaurant. Treat for the family.
Mid afternoon: can of chicken
Dinner: 1 lb of chicken thighs
Monday:
Training:
Combat stretch with 5 sec hold x5 on each leg
90/90's 5 sec hold on each leg x5 on each leg
Squat:
5x 65lbs bar only
5x115lbs
5x155lbs
5x205pbs
5x245lbs
3x290lbs
3x335lbs
Working sets 3x3 355 lbs
Leg Press:
3x20 270lbs
Decline Dumbbell bench press
5x45lbs
5x55lbs
5x65lbs
Working set 4x4 70lbs DB
Treadmill: 30 minutes speed and incline 3
Diet:
Supplements and meds
Meal after training: 6 eggs 50 grams protein shake with peanut butter, and milk
When I got home: can of chicken breast 48 grams of protein
Dinner: 1 lb of chicken breast prepared for tacos. I made 3 roll ups with tortillas with cheddar cheese
Desert : 50 grams protein shake with peanut butter and milk by 830 pm. Fasting 12 hours for blood work tomorrow at 830 am.
Feeling rested again this week from not doing to much and my main lifts are still going up. Added 10lbs to the squat again for a PR.
Training:
Combat stretch with 5 sec hold x5 on each leg
90/90's 5 sec hold on each leg x5 on each leg
Squat:
5x 65lbs bar only
5x115lbs
5x155lbs
5x205pbs
5x245lbs
3x290lbs
3x335lbs
Working sets 3x3 355 lbs
Leg Press:
3x20 270lbs
Decline Dumbbell bench press
5x45lbs
5x55lbs
5x65lbs
Working set 4x4 70lbs DB
Treadmill: 30 minutes speed and incline 3
Diet:
Supplements and meds
Meal after training: 6 eggs 50 grams protein shake with peanut butter, and milk
When I got home: can of chicken breast 48 grams of protein
Dinner: 1 lb of chicken breast prepared for tacos. I made 3 roll ups with tortillas with cheddar cheese
Desert : 50 grams protein shake with peanut butter and milk by 830 pm. Fasting 12 hours for blood work tomorrow at 830 am.
Feeling rested again this week from not doing to much and my main lifts are still going up. Added 10lbs to the squat again for a PR.
Not at this time. Actually cutting back on doing to much I just noticed today I haven't noticed my tendinitis in right elbow bothering me any more either. I think a lot of issues I have been dealing with have all been due to over training. I also was at a sticking point on my seated overhead press. Took 3 weeks to get past 110 eventually last week. I moved to 115 today and knock d it out. It felt easier then the 110 I struggled with these past weeks.Also this week I had to adjust my lever belt down a notch. It was to lose and I couldn't get enough pressure to brace against it when I put it on Monday for squats. I am like sweet I am losing fat for sure around the stomach but the scale will never show it. I wonder about this if the body has a bit of a natural place it likes to be. I have gotten to this place I seem to bounce around between 236 and 243. I mainly stay right around 239. I weighed 239 Nov. 2023 and I weighed this morning at 239. Yet I know I am losing fat and I know my muscles are getting bigger and stronger. I guess once my body levels out on muscle then the only option is for fat to come off the way I am going now unless I do a real cut. Is this what a recomp is where you just trade one for the other?
If you can afford it I highly suggest you order some HGH from PSL and use 1.5 iu per day to start. Adjust up .5IU every 3-4 weeks until u hit 3IU. You will get phenomenal results in fat loss and strength gains. Your recovery time gets cut in half.
@kcates Solid push day bro! Love the high 5's, mind-muscle connection right? Ditch the smith machine on incline close grip, free weights way better. Leaving gains on the table.
I cant do it right now. Got to many other things going on to deal with. Hopefully soon I will be able to.
squats with the ss yoke bar of course. Dang shoulder. Mondays always my main squat day. One of my favorite days. Thursday my lighter squat day that i do sumo squat on just cause i like doing sumo squat but I lift heavier conventional.
I dont use the incline bench because it has always given my shoulder pain even with just the bar. That is why i use the iso lateral hammer strength incline machine and the smith machine for close grip incline bench. I have never tried the regular incline bench for close grip. I will try it and see if it bothers my shoulder less since it moves a little differently then wide grip next time.
To make sure you post up your blood work when you get it in.
Did you happen to get your growth hormone checked or just other things?
Did you happen to get your growth hormone checked or just other things?
Bro, you strong, you a big boy.
How you doing with the red meat? I hope you're getting it in.
How you doing with the red meat? I hope you're getting it in.
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