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Oh trust me even if I stay up late I still sleep my 8 hours. I just move my alarm back. It makes my day late but I love my 8 hours.
@kcates This is one hell of a training session, keep up the good work.
@kcates Looking hard core on this for sure. That's a good prison style workout and I love the pot roast thinner.
I assume it was just a chuck roast. My wife had cooked it in the Instapot with seasoning.what meat is that bro?looks hella good @kcates
ok, will do!
@kcates bros dinner perfect. 1lb of pot roast sound good. no pics?
@kcates Of this style of training, man. The chin ups are fantastic.
Supplements are looking really solid and I like the deadlifts.
@kcates You are the man for sure. This is a great workout.
It's amazing. A man of your size can do chin-ups.
Nice simple meals as usual. Nice update on training too.
@kates This is a well-structured workout. The progressive overload, varied rep ranges, and high volume are suitable for building strength and muscle. Remember to prioritize proper form and recovery to avoid injuries.
@kcates Bros, you are a true champion. That looks very good. You are a good cook too. I can tell. It's very scrumptious.
@kcates I see the pot roast. Man I love a good roast.
Sorry everyone I been slacking on getting my daily reports in. I have all my training logs but I dont write down my food since I normally just log the next day and can remember. When you dont log for half a week I can't remember every day. I can tell you my breakfast is pretty much the same 6 eggs and some meat to make up the difference to make it a 100 gram protein meal. Then a protein shake with whey, 2 tablespoons of peanut butter powder, 2 cups of milk and a banana when there in stock at the house. That comes to 82 grams of protein. Then I typically have a 1 lb of meat at dinner with some veggies if I can eat them after the pound of meat. I know I got to do better on the veggies. I do have a greens drink that has my multivitamins in it and my probiotics daily. Hopefully, I will get back on the saddle this week and log in the am. I usually do it in the gym but I been making an effort to try and stay off my phone and focus on my training.
Wednesday:
shoulder dislocates with band x10
high fives x5 on each arm against the pole
Side Raises 3x25 5lbs
Face pulls 3x25 15lbs
Single Arm Supported lateral Raises 3x15 20lbs
1 hour treadmill speed and incline level 3
Thursday:
Shoulder dislocates with band x10
Scapular circles x10 on each arm with a band pulling against shoulder
Seated cable row x20 70lbs
Body weight hip bridges x20
Workout:
Bench Press:
Bar x 5
Bar x 5
95 x 5
135 x 5
185 x 3
Working Sets:
3x3 230 lbs
Squat with the ss yoke bar:
Bar (65lb) x 5
115 x 5
155 x 5
205 x 5
245 x3
295 x3
working sets:
4x4 315 lbs
Incline Bench Press hammer strength iso machine plate loaded:
4x4 175 lbs
30 minutes treadmill speed and incline 3
Friday: I failed at my heavy deadlift this week I couldn't even pull one off the floor. I did 385lbs last week for 3x3. I didn't get a perfect nights sleep the night before but it was still 7 hours. I started getting sick over the weekend as well. I got nose drainage and now have an upper respiratory infection.
Walking waiters bow bodyweight x20
rifle flips x5 on each side
body weight windmills x5 on each side with 5 sec pause stretch
Deadlifts:
135 x 5
185 x 5
225 x 5
275 x 5
315 x 3
365 x 3
working sets
3x0 395 lbs
Seated lever Row:
3x12 190lbs
Lat pull downs: 3x12 150 lbs
30 minutes Treadmill speed and incline 3
Saturday:
shoulder dislocates with band x 10
High fives x5 on each side against the pole
warm up exercise:
Dual handle squeshy grip tricep push downs 4x8 70lbs
Dips: My shoulder was not feeling it as I was warming up for my working sets so I chose not to try one without assistance today. I did decrease my assistance weight from -120 down to -95 this week.
-140 lbs x 5
-125 lbs x5
-110 lbs x5
working sets:
5x5 -95lbs
Incline close grip bench press: I used the regular bar bell this week again instead of the smith machine. last week I could not get the bar down to my chest because of my shoulder. After warming up this week I was able to get the bar down to my chest. I am going to start adding 5lbs a week see how it goes.
5x5 bar (45lbs)
Seated tricep extension cable machine:
4x8 120 lbs
Reverse Crunches: 4x15 Body weight
Decline sit-ups: 15/12/12/12/ Body weight
45 min. Treadmill speed and incline 3
Sunday:
Inverse curl: 12/15/15/15 165lbs to counter balance
Reverse Hyper Machine: 4x8 125 lbs
1 hour treadmill speed and incline 3
Diet:
Daily supplements and meds
meal after working out: protein shake with 50 grams protein, 2 cups milk, 2 tablespoons of peanut butter powder and banana. 82 grams of protein.
Lunch for my mother in-laws birthday: breadsticks, salmon, and fettucine alfredo.
That evening: I started feeling sick with sore throat and didn't feel like eating. Had another 82 gram protein shake like above.
Wednesday:
shoulder dislocates with band x10
high fives x5 on each arm against the pole
Side Raises 3x25 5lbs
Face pulls 3x25 15lbs
Single Arm Supported lateral Raises 3x15 20lbs
1 hour treadmill speed and incline level 3
Thursday:
Shoulder dislocates with band x10
Scapular circles x10 on each arm with a band pulling against shoulder
Seated cable row x20 70lbs
Body weight hip bridges x20
Workout:
Bench Press:
Bar x 5
Bar x 5
95 x 5
135 x 5
185 x 3
Working Sets:
3x3 230 lbs
Squat with the ss yoke bar:
Bar (65lb) x 5
115 x 5
155 x 5
205 x 5
245 x3
295 x3
working sets:
4x4 315 lbs
Incline Bench Press hammer strength iso machine plate loaded:
4x4 175 lbs
30 minutes treadmill speed and incline 3
Friday: I failed at my heavy deadlift this week I couldn't even pull one off the floor. I did 385lbs last week for 3x3. I didn't get a perfect nights sleep the night before but it was still 7 hours. I started getting sick over the weekend as well. I got nose drainage and now have an upper respiratory infection.
Walking waiters bow bodyweight x20
rifle flips x5 on each side
body weight windmills x5 on each side with 5 sec pause stretch
Deadlifts:
135 x 5
185 x 5
225 x 5
275 x 5
315 x 3
365 x 3
working sets
3x0 395 lbs
Seated lever Row:
3x12 190lbs
Lat pull downs: 3x12 150 lbs
30 minutes Treadmill speed and incline 3
Saturday:
shoulder dislocates with band x 10
High fives x5 on each side against the pole
warm up exercise:
Dual handle squeshy grip tricep push downs 4x8 70lbs
Dips: My shoulder was not feeling it as I was warming up for my working sets so I chose not to try one without assistance today. I did decrease my assistance weight from -120 down to -95 this week.
-140 lbs x 5
-125 lbs x5
-110 lbs x5
working sets:
5x5 -95lbs
Incline close grip bench press: I used the regular bar bell this week again instead of the smith machine. last week I could not get the bar down to my chest because of my shoulder. After warming up this week I was able to get the bar down to my chest. I am going to start adding 5lbs a week see how it goes.
5x5 bar (45lbs)
Seated tricep extension cable machine:
4x8 120 lbs
Reverse Crunches: 4x15 Body weight
Decline sit-ups: 15/12/12/12/ Body weight
45 min. Treadmill speed and incline 3
Sunday:
Inverse curl: 12/15/15/15 165lbs to counter balance
Reverse Hyper Machine: 4x8 125 lbs
1 hour treadmill speed and incline 3
Diet:
Daily supplements and meds
meal after working out: protein shake with 50 grams protein, 2 cups milk, 2 tablespoons of peanut butter powder and banana. 82 grams of protein.
Lunch for my mother in-laws birthday: breadsticks, salmon, and fettucine alfredo.
That evening: I started feeling sick with sore throat and didn't feel like eating. Had another 82 gram protein shake like above.
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