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if you're trying to put on size, i say the same thing to everyone, 5-6 exercises, (3 quality compound and 2-3 accessory), 3-5 sets, 6-12 rep range. You can do abs on top of that also. 9 push exercises is just excessive and it's holding you back
Yeah but how many exercises per targeted muscle group? If I’m doing 9 exercises but targeting side, front, and rear delts on 3 of them I’m really only mainly hitting each of of those 1 time.
And only 2 chest exercises?
Wednesday 1/10
Meals
Totals:
Training: none (took the day off to find a new gym & had work paperwork. found one now a member of LA fitness. Better selection of weights, barbell, squat rack, hack squats, lots of good stuff fuck planet fitness)
Meals
- breakfast: 6 organic eggs, 2 banana, 1 cup milk with 1/2 cup oatmeal, 1 cup milk with 1 scoop protein powder (1168 calories, 89.5g protein, 117.5g carbs, 47g fat)
- Lunch: 1 cup beans, 226g tuna (560 calories, 76g protein, 62g carbs, 6g fat)
- Snack: 400g pineapple, 1.5 cup Greek yogurt (520 calories, 48g protein, 70g carbs, 6.5g fat)
- Dinner: chicken, black beans, white rice, lettuce, cheese, corn, avacado (1135 calories, 86g protein, 91g carbs, 52g fat)
Totals:
- calories: 3383
- Carbs: 340.5
- Fat: 111.5
- Protein: 299.5
Training: none (took the day off to find a new gym & had work paperwork. found one now a member of LA fitness. Better selection of weights, barbell, squat rack, hack squats, lots of good stuff fuck planet fitness)
On my working sets I’m only banging out max 8 or 9, I’m trying to lift heavier bro, been moving up gradually actually if u go back to my first couple weeks.
New gym starting tomorrow, it’s going to be a major adjustment especially now that I’m going to eliminate smith machine except maybe incline bench smith cuz I really like that.
Weight will be lower on barbell exercises
Those days can happen to all of us man
@2l84me1 you almost hit 300grams , should have eaten a protein stick haha
i dont like LA fitness i like hardcore
That's the beauty of compound lifts, they work multiple muscles at once
e.g bench press = pecs, anterior deltoid, triceps, and DB shoulder press = lateral and anterior deltoids, some triceps. Focus on quality compound lifts and add accessory exercises to target muscles groups you're lacking in. Compounds should the main part of training, accessory exercises should be used to help push certain areas along more. No one gets big legs just doing isolation leg exercises for example, like leg extension or leg curls. You want big legs, you do deads, squats and other compound variations then can add in accessory exercises if hammies are lacking for example or calves. Same here with your training. You can PM me if you want more specific help/want to ask more questions i'm happy to help I think he may mean change the calories day-to-day, potentially a recomp?
Those flutter kicks can be brutal
Fuckin hate them, but I’ll keep doing it. Don’t really even feel it in my lower abs much, prob cuz I’m not toned yet
Thursday 1/11
Meals
Totals:
Training (back/bicep)
Sleep: 7 hours
Meals
- breakfast: 6 organic eggs, 2 banana, 1 cup milk with 1/2 cup oatmeal, 1 cup milk with 1 scoop protein powder (1168 calories, 89.5g protein, 117.5g carbs, 47g fat)
- lunch: chicken, white rice, black beans, cheese, corn, lettuce (785 calories, 79g protein, 79g carbs, 21g fat)
- Snack: 100g pineapple, protein shake before workout (320 calories, 38g protein, 33g carbs, 4g fat)
- Dinner: chicken, corn, rice, beans, lettuce, cheese, avacado (1135 calories, 86g protein, 91g carbs, 52g fat
Totals:
- calories: 3408
- Carbs: 320.5
- Fat: 124
- Protein: 292.5
Training (back/bicep)
- Pre workout cardio: 3 miles 24 minute treadmill run
- High row machine 4 sets: 1 set 180lb 10 reps, 1 set 230lb 7 reps, 1 set 230lb 6 reps, 1 set 140lb 18 reps
- Row machine 4 sets: 1 set 130lb 8 reps, 1 set 130lb 7 reps, 1 set 130lb 6, 1 set 90lb 26 reps
- Lat pull-down (close grip palms up) 4 sets: 1 set 140lb 8 reps, 1 set 140lb 6 reps, 1 set 85lb 25 reps
- Cable curls 4 sets: 1 set 62.5lb 5 reps, 1 set 57.5lb 6 reps, 1 set 57.5lb 6 reps, 1 set 32.5lb 21 reps
- Preacher curl (barbell) 4 sets: 1 set 40lb 9 reps, 1 set 40lb 10 reps, 1 set 50lb 7 reps, 1 set 30lb 22 reps
- Plate swaps (medicine ball) 4 sets: 1 set 15lb 30 reps, 1 set 15lb 22 reps, 1 set 15lb 23 reps, 1 set 15lb 24 reps
- V in and outs 4 sets: 1 set 23 reps, 1 set 22 reps, 1 set 25 reps, 1 set 23 reps
- Hanging knee raises 4 sets: 1 set 14 reps, 1 set 10 reps, 1 set 10 reps, 1 set 9 reps
Sleep: 7 hours
I think creatine is one of the most cost-effective supplements out there just make sure that it's high quality and pure without added crap to it
5lbs at a time. 175lbs next
