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I just got back,
Lunch I had. Tuna poke salad with white rice. No picture as I was out with clients.
It had edamame beans, kale, lettuce cucumber etc veggies with tuna. I honestly don’t think it was more than 500 calories so def need to make up for that, legit starving rn.
Wife made home made pizza, I know it’s ugly but it’s loaded with extra lean beef, 120g of cooked beef, some cheese.
Will def be eating more stuff tonight
Lunch I had. Tuna poke salad with white rice. No picture as I was out with clients.
It had edamame beans, kale, lettuce cucumber etc veggies with tuna. I honestly don’t think it was more than 500 calories so def need to make up for that, legit starving rn.
Wife made home made pizza, I know it’s ugly but it’s loaded with extra lean beef, 120g of cooked beef, some cheese.
Will def be eating more stuff tonight
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Primo 200 is the best man. Lol.
Have another long day ahead of me,
About to eat my 4 eggs 1 bagel 3 turkey bacons and cup of fairlife milk.
Last night I had terrible sleep, doctor gave me a sleep sensor thing to wear overnight to check if I have sleep apnea, super uncomfortable and I feel dead tired this morning. I probably got 5-6 hours at best and woke up multiple times in that time frame.
But shows gota go on, I’ll train back today after I take some clients out and return the sleep sensor test.
Weighed myself this morning, I’m sitting at 224, looks like I lost a fair bit of weight. Last time I weighed myself I was 228 in the AM
Kind of disappointing but I do feel slightly tighter around the waist. Girl also mentioned I don’t look as puffy.
About to eat my 4 eggs 1 bagel 3 turkey bacons and cup of fairlife milk.
Last night I had terrible sleep, doctor gave me a sleep sensor thing to wear overnight to check if I have sleep apnea, super uncomfortable and I feel dead tired this morning. I probably got 5-6 hours at best and woke up multiple times in that time frame.
But shows gota go on, I’ll train back today after I take some clients out and return the sleep sensor test.
Weighed myself this morning, I’m sitting at 224, looks like I lost a fair bit of weight. Last time I weighed myself I was 228 in the AM
Kind of disappointing but I do feel slightly tighter around the waist. Girl also mentioned I don’t look as puffy.
@BCGains bro do meditation before bedtime......it will help with deep sleep........
I hear this all of the time, I have a core of friends that are major into meditation and grounding. I’ve tried to but it just doesn’t seem to work on me and I feel silly. I even tried that hoo sa breathing stuff.
I tend to medicate with a bit of of the devils lettuce at night but my brain just doesn’t turn off it’s always buzzing with scenarios and thoughts and I tend to roll around for a good hour before I even fall asleep.
I tried melatonin but stopped because I didn’t want to get addicted. My father is the same way, not sure what causes this.
Gym time
Had a Chobani yogurt
Quest protein cookie pre workout. Needed some carbs for fuel.
Back day
Plate loaded T bar rows:
Wide grip first, more of a rear delt upper back target
45lbs x 12 reps
90lbs x 12 reps
135lbs x 10 reps
135lbs x 8 reps
135lbs x 8 reps
Plate loaded t bar row:
Side grip
135lbs x 9 reps
135lbs x 8 reps
135lbs x 8 reps
90lbs x 8 reps (drop set)
45 lbs x 12 reps (drop set)
V bar rows cable
150lbs x 15 reps
175lbs x 12 reps
220lbs x 8 reps
220 lbs x 6 reps
220 lbs x 6 reps
Bent over barbell rows
225 lbs x 8 reps
225 lbs x 8
225 lbs x 7
225 lbs x 7
Barbell shrug
315lbs x 15
365lbs x 10
365lbs x 11
365 lbs x 10
Lat pulldown
200lbs x 9 reps
200lbs x 8 reps
200lbs x 7
200lbs x 7
140lba x 9 (drop set)
lunch, chicken plate donair.
I know guys I never cook yes it’s true. I’m literally always on the road, it’s just my life.
Had a Chobani yogurt
Quest protein cookie pre workout. Needed some carbs for fuel.
Back day
Plate loaded T bar rows:
Wide grip first, more of a rear delt upper back target
45lbs x 12 reps
90lbs x 12 reps
135lbs x 10 reps
135lbs x 8 reps
135lbs x 8 reps
Plate loaded t bar row:
Side grip
135lbs x 9 reps
135lbs x 8 reps
135lbs x 8 reps
90lbs x 8 reps (drop set)
45 lbs x 12 reps (drop set)
V bar rows cable
150lbs x 15 reps
175lbs x 12 reps
220lbs x 8 reps
220 lbs x 6 reps
220 lbs x 6 reps
Bent over barbell rows
225 lbs x 8 reps
225 lbs x 8
225 lbs x 7
225 lbs x 7
Barbell shrug
315lbs x 15
365lbs x 10
365lbs x 11
365 lbs x 10
Lat pulldown
200lbs x 9 reps
200lbs x 8 reps
200lbs x 7
200lbs x 7
140lba x 9 (drop set)
lunch, chicken plate donair.
I know guys I never cook yes it’s true. I’m literally always on the road, it’s just my life.
Attachments
@BCGains well your training is perfect
I would add on the rows a set of 15 reps and drop 1 set of 7 tos tartwas cardio in here today?
the meals, yea you're on the road but meals looks great, high protein is key
Keep the pics coming!
@LevButlerov will do, regarding the rows.
Cardio is never on the schedule it’s kind of the bane of my existence. I know I need to add it I just never get around to it….. call me lazy
Cardio is never on the schedule it’s kind of the bane of my existence. I know I need to add it I just never get around to it….. call me lazy
you need to cut the bread off, the McDonalds is fine but remove the buns and order a green salad so you get the greens fiber and meat
@BCGains I have clients who run late and 2-3 times per week they do fast food but always no bun no sauce, 1 guy is legit he brings his own sugar free hot sauce around, truly dedicated.
But then I would literally have no calories in the meal the bread just helps hit my daily cal needyou need to cut the bread off, the McDonalds is fine but remove the buns and order a green salad so you get the greens fiber and meat
I have clients who run late and 2-3 times per week they do fast food but always no bun no sauce, 1 guy is legit he brings his own sugar free hot sauce around, truly dedicated.
if you want more calories add some chicken wings and some more burgers, they have high fat and high protein thats perfect to grow @BCGains
