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@DonaldPumps can’t beat a good rest day
Hey guys,
Been a busy start of the week. Couldn’t get time to update, apologies. This one is one big update for the last two days. Once again, apologies for the really long post.
Monday and Tuesday, the workouts were the same, increased weight a bit, same rep range on most. Tried weighted pull-ups, I’ve started with a 10kg plate, could only do 5/5/4/2, will try and get it to atleast 10 reps each sets in the next few weeks.
Sleep has been less but restful, averaging 7 hours. Hydration is good, averaging 4 litres of water everyday.
Nutrition remains the same, I made lasagna with gluten free sheets and low sodium tomato base, twice the amount of meat in it. Every serving gave me 180g protein and roughly 320-350g carbs. Added to the side is toasted veggies with crumbed feta cheese. That’s been the meal 3 and meal 4 for the last 2 days and it will be today’s meal 3 and 4 too.
Now I do feel hungry during the day, so next week Monday, cals going up to 3600. Will put up revised macros in the next post.
Monday’s chest workout
10 min cross trainer
Incline pushups -
4 sets no weights 15/15/15/15
Incline smith machine press
1*30 kg 18 reps
2*50 kg 14/14 reps
2*70 kg 12/12 reps
Flat bench Dumbell press
1*25 kg 15 reps
3*30 kg 12/12/12 reps
1*37.5 kg 7 reps
Incline cable fly
2*17.5 kg 16/14 reps
2*20 kg 9/7 reps
Dumbell pullovers
2*20 kg 12/12 reps
2*25 kg 12/12 reps
Ab crunch machine
4 sets with 10 kg weight - 16/16/12/11
4 sets planks 45 seconds hold
30 minutes incline walk
Step count - 11784
Tuesday’s back workout
10 minutes cycle
Weighted pull-ups
4*10 kg 5/5/4/2
Lat pull down
1*30 kg 16 reps
1*40 kg 16 reps
2*45 kg 12/12 reps
Rack pulls
1*30 kg 15 reps
2*50 kg 15/15 reps
1*60 kg 12 reps
Bent over row
1*30 kg 15 reps
1*40 kg 15 reps
2*60 kg 8/8 reps
Reverse hyperextentions
4*10kg plate on chest 10/10/10/7
Standing calf raise (rotating toes inwards)
4 sets 15/15/15/15 reps
Step count - 15379
Been a busy start of the week. Couldn’t get time to update, apologies. This one is one big update for the last two days. Once again, apologies for the really long post.
Monday and Tuesday, the workouts were the same, increased weight a bit, same rep range on most. Tried weighted pull-ups, I’ve started with a 10kg plate, could only do 5/5/4/2, will try and get it to atleast 10 reps each sets in the next few weeks.
Sleep has been less but restful, averaging 7 hours. Hydration is good, averaging 4 litres of water everyday.
Nutrition remains the same, I made lasagna with gluten free sheets and low sodium tomato base, twice the amount of meat in it. Every serving gave me 180g protein and roughly 320-350g carbs. Added to the side is toasted veggies with crumbed feta cheese. That’s been the meal 3 and meal 4 for the last 2 days and it will be today’s meal 3 and 4 too.
Now I do feel hungry during the day, so next week Monday, cals going up to 3600. Will put up revised macros in the next post.
Monday’s chest workout
10 min cross trainer
Incline pushups -
4 sets no weights 15/15/15/15
Incline smith machine press
1*30 kg 18 reps
2*50 kg 14/14 reps
2*70 kg 12/12 reps
Flat bench Dumbell press
1*25 kg 15 reps
3*30 kg 12/12/12 reps
1*37.5 kg 7 reps
Incline cable fly
2*17.5 kg 16/14 reps
2*20 kg 9/7 reps
Dumbell pullovers
2*20 kg 12/12 reps
2*25 kg 12/12 reps
Ab crunch machine
4 sets with 10 kg weight - 16/16/12/11
4 sets planks 45 seconds hold
30 minutes incline walk
Step count - 11784
Tuesday’s back workout
10 minutes cycle
Weighted pull-ups
4*10 kg 5/5/4/2
Lat pull down
1*30 kg 16 reps
1*40 kg 16 reps
2*45 kg 12/12 reps
Rack pulls
1*30 kg 15 reps
2*50 kg 15/15 reps
1*60 kg 12 reps
Bent over row
1*30 kg 15 reps
1*40 kg 15 reps
2*60 kg 8/8 reps
Reverse hyperextentions
4*10kg plate on chest 10/10/10/7
Standing calf raise (rotating toes inwards)
4 sets 15/15/15/15 reps
Step count - 15379
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Sometimes we need active rest days
Yep, logging has proven good for me, keeps me accountable and I feel very motivated to go to the gym and try to be better than my last workout.@DonaldPumps giving it all herereally I can see you're growing nicely.
In Greg doucette’s voice… better than last time!
@DonaldPumps logging with the EVO family is the key to long term resultsYep, logging has proven good for me, keeps me accountable and I feel very motivated to go to the gym and try to be better than my last workout.
In Greg doucette’s voice… better than last time!
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