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@kcates this is a great situation for sure.
you won't go wrong with this type of training.
thanks for laying it out beautifully for all to see.
you won't go wrong with this type of training.
thanks for laying it out beautifully for all to see.
Please keep giving me your wisdom on this plan of attack I am working on. I am sucking it all in and revising things due to that knowledge you are sharing. I am going to finalize things tomorrow. Please keep letting me know what you think. I truly appreciate everyone's post. I am so glad I have been able to become a part of this community because it has become so helpful in my journey. Here is kind of where I am at now.
Day 1 Monday:
Bench Press 3 sets of 5 reps for RPE6
Feet up Bench press: 3 sets of 8-12 reps RPE 6
DB Front Raise 4 sets of 8-12
Dips on the assisted machine focus on triceps 5 sets of 8-12 sets
treadmill 30min
Day 2 Tuesday:
Squat 5 sets of 5 reps RPE 6
Belt squats 5 sets of 8-12 reps RPE 6
Pull ups 5 sets of 8-12 reps RPE 6
treadmill 30min
Wednesday active rest day mobility and treadmill for 30min- 1hr
Day 3 Thursday
Closer grip bench press 3 sets of 7 reps RPE 6
Iso lateral Hammer Strenght Incline Bench Press 3 sets 10-15 reps RPE 7
Cable lateral Raise 5 sets of 8-12 reps of a RPE 6
Chin ups on the assisted machine bicep curl focus 5 sets of 8-12 reps of a RPE 6
treadmill 30min
Day 4 Friday
Conventional Deadlift 5 sets of 5 reps RPE 6
I was wanting to do trap bar deadlifts here but thinking RDL may be a better choice 5 sets of 5 reps of RPE 6
Lat pulldown with a shoulder width a part and pronated grip 5 sets of 8-12 reps of RPE 8
Cable crunch but open for better options here. I have been doing hanging leg raises and decline situps 4 sets of 10-15 RPE 7
treadmill 30min
Saturday active rest day mobility and treadmill for 30min- 1hr
Sunday complete rest day the only thing I may go in and do is walk on the treadmill 30min- 1hr
Let me know what yall think of it at this point?
@kcates very nice on this man. you are doing great. chinups and treadmill are on point.
nice job on the treadmill work too !
I saw you are doing high volume already, I think 2 sets each is max @kcates
I would drop this to 2 sets each, and up the volume.
Deadlifts, can you go in volume up?
@kcates that is some good food prep. that is what you have to do for sure.
food prepping is a huge part of a succesful journey
yeah, this actually is way lower in volume then what I have been doing.
It has been easy for me to eat high protein since i have always been a big eater and before I started lifting would eat a lot of meat anyways. Use to love an all you can eat BBQ restaurant.Best food porn today@kcates Love the high protein meals.
@kcates bro that make me happy. i hope that texas grassfed steak. it better be or else
I kind did more work here for the chest just because the previous program had some leg work included in the day but I couldnt squat so i just worked the chest more. I was also suppose to do one tricep movement and forgot. This layout of chest work wont be in my programming going forward.
Honestly, Its probably Florida grown beef but I am not sure, the wife handles acquiring the food. Its her responsibility to handle groceries so I can work and pay the bills.
bro some good cattle growers in FL, just depend where you buy .. one of my boys own a ranch in Okeechobee area/fort pierce and they got good grassfed beef
@kcates bros this good food porn. overall what your favorite meal or food you like? curious to know
@ceo probably if money is not determining factor and I could eat them almost every day I would eat ribeye steaks. I like beef brisket a lot as well. Beef is my top choice. Then i like seafood like scallops, shrimp, crab, clams and trigger fish. Then I like pork butt smoked. Then I like chicken thighs. I like fried eggs as well. Thos e are my favorite foods. Now I will eat other stuff like chicken breast, other fish, and other pork like loins, chops, etc. I like beef roast and corned beef brisket as well. Now that i have been on Tirzepatide going on two years I dont get much of an enjoyment out of eating any more like I use to when I was addicted to food and ate for pleasure. Now I just eat for macros basically. I am just eating to reach protein amounts. The GLP-1 has made me stop wanting to smoke weed, drink alcohol, and eat for pleasure. A lot of bad habits I did before for pleasure, I now no longer want to do anymore. Its weird to explain how it has changed my brain. Its like it got reprogrammed.
Nice, that is way south from me, I am in Jacksonville.
Plate me up
@kcates man you come up with some good food!
You should definitely post up some recipes. You seem to definitely know what you're doing.
@kcates Nice updates, brother, you're really making some good progress. The #1 thing that I like here is that you're getting healthier
