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[QUOTE=triplewhammy;1024149363]One word: cissus.
:cool:[/QUOTE]
Worth a try. I did some looking around and there are people who swear buy it. Since it isn't on the banned supps list and my shoulder hurts, it is worth a try. Worst case it doesn't help and I quit taking it. Any suggestions on a specific product? I see a lot of people take USP Super Cissus
[QUOTE=chuckles_345;1024157493]Worth a try. I did some looking around and there are people who swear buy it. Since it isn't on the banned supps list and my shoulder hurts, it is worth a try. Worst case it doesn't help and I quit taking it. Any suggestions on a specific product? I see a lot of people take USP Super Cissus[/QUOTE] Primaforce or USPlabs are my go-to. Been taking it for 7 years after experiencing numerous injuries (including a DB falling backwards at the peak of a Seated DB Shoulder press). Joints feel great, the only exercise I avoid is Straight Bar Deadlift and it's out of caution rather than pain.
[QUOTE=triplewhammy;1024182483]Primaforce or USPlabs are my go-to. Been taking it for 7 years after experiencing numerous injuries (including a DB falling backwards at the peak of a Seated DB Shoulder press). Joints feel great, the only exercise I avoid is Straight Bar Deadlift and it's out of caution rather than pain.[/QUOTE]
Thanks for the info! I ordered some Core Flex last night after having the product suggested to me by a couple of people. It has glucosamine, chondroitin, MSM, and cissus in it and considering I'm taking 0 joint supplements I figured trying it for a month really can't hurt at this point.
2-11 Monday:
Diet: 200gP, 496gC, 82gF
6:00am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, 6.5oz blackberries, multi, 2 fish oils
10:30am 1 bag garlic herb tuna, 4 pieces low cal bread, 7 rice cakes
3:00pm 1 scoop whey, 1 1/2c oatmeal
4:30-6:30pm Xtend, creatine
7:00pm 3 egg whites, 1 whole egg, 300g little red potatoes, 1c brocolli, 1oz fat free cheese, apple
10:00pm 3c cherios, 2c skim milk, 3oz mixed nuts, choc chip cookie, fiber one brownie, 1oz fat free cheese
Water: 1.25 gallons
Sleep: 8hrs
Workout: Squat (305 for 5 sets of 8 MATCHED ALL TIME PR!!), Deadlift, RDL, BW Pull Ups, Barbell Row, Calves
Turned in my first draft of my proposal for my upcoming preliminary exam to my advisor and headed to the gym to celebrate with some squats. 305 for 5 sets of 8 felt REALLY good and this is much easier than it went up at the end of my last training block prior to my shoulder issues. I'm pretty sure I'll be surpassing my pre-shoulder issue squat strength soon and start setting some pr's once again. Hit some singles with 385 on deads which felt pretty good and then finished up with some other back/ham/calf auxillary work.
2-12 Tuesday:
Diet: 203gP, 475gC, 82.5gF
6:30am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, 6.5oz blackberries, multi, 2 fish oils
11:00am 1 bag hickory smoked tuna, 4 pieces low cal bread, 7 rice cakes
3:00pm 1 scoop whey, 1 1/2c oatmeal
4:30-6:00pm Xtend, creatine
7:00pm 6oz beef, 2 pieces low-fat cheese, 2 wheat buns, salad, waldon farms, apple
10:00pm 2c skim milk, 3c cherios, 1.5oz almond butter, 2 pices low cal bread, choc. chip cookie
Water: 1.25 gallons
Sleep: 8 1/2hrs
Workout: DB Bench (85 for 4 sets of 12), Weighted Dips (70x 12, 11, 10), lots of side and rear laterals, barbell curls, skull crushers
Shoulder still not 100%, not really even close when it comes to pressing, but there are a limited number of upper body lifts I can train hard without pain and I'll continue to do those until things turn around. Squatting again Wednesday.
Keep working on getting that shoulder better and hitting those pr's! Doing so well with your numbers and your reverse diet!
I have added a 4th week into my three week phase of training, so now every 4th week I get to squat 3X, bench 2X, and deadlift 2X as well, it's rough week, but seems to be getting better each time I run through it as I have now been through it twice and hit a 400 for 2 last night.
[QUOTE=Cytrainer913;1025246243]Keep working on getting that shoulder better and hitting those pr's! Doing so well with your numbers and your reverse diet!
I have added a 4th week into my three week phase of training, so now every 4th week I get to squat 3X, bench 2X, and deadlift 2X as well, it's rough week, but seems to be getting better each time I run through it as I have now been through it twice and hit a 400 for 2 last night.[/QUOTE]
Thanks! It is amazing how well high frequency training works when properly periodized. As for my shoulder it has been roughly a month since I started PT. I heat and do stretches 2x daily, ice everynight, and do threaband exercises 3-4x weekly. It has gone form not being able to hold the squat bar, do vertical pulling, or even do pushups without pain to where I'm at now where I can do basically everything except barbell pressing, incline/overhead pressing of any kind, and front raises without pain. Unfortnuately, I haven't seen much improvement in the past couple weeks though....
The improvements are stalled top n bottom?
Oh yeah n my knees love the usp cissus! It does help but man they are achy today.
[QUOTE=Cytrainer913;1025277263]The improvements are stalled top n bottom?
Oh yeah n my knees love the usp cissus! It does help but man they are achy today.[/QUOTE]
I can basically do any lower body lift and any pulling movement; however, I'm still limited to the same pain-free pressing movements I was able to do about 2 weeks ago. I really feel my shoulder has not really recovered any further the past couple of weeks. It is like it half ways got better, and then stopped progressing.
what about squatting with the safety bar?
[QUOTE=chuckles_345;1024772513]Thanks for the info! I ordered some Core Flex last night after having the product suggested to me by a couple of people. It has glucosamine, chondroitin, MSM, and cissus in it and considering I'm taking 0 joint supplements I figured trying it for a month really can't hurt at this point.[/QUOTE]
Oh yeah, CORE Flex is solid too. A little pricier than buying each thing individually but good company to support.
[QUOTE=Cytrainer913;1025309433]what about squatting with the safety bar?[/QUOTE]
My gym closed with 1 day notice so I no longer have access to the safety bar, but it doesn't matter because I can hold the squat bar and I can do basically every lower body lift right now, same with pulling movements. I'm really only limited on pressing at this point.
[QUOTE=triplewhammy;1025318413]Oh yeah, CORE Flex is solid too. A little pricier than buying each thing individually but good company to support.[/QUOTE]
I ordered it from topsupplementsonline.com Gotta support fellow natural bodybuilders. It should be here Friday according to the online tracker.
2-13 Wednesday:
Diet: 200.5gP, 505gc, 82.5gF
6:30am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, apple, multi, 2 fish oils
11:00am 1 scoop whey, 1 1/2c oatmeal
3:30pm 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, apple
6:00-7:30pm Xtend, creatine
8:00pm 4oz tilapia, 300g little red pot, salad, waldon farms, apple
10:30pm 2.5oz almond butter, 2 wheat buns, Pure Protein Bar, 1c cherios, 2 servings low-fat chocolate brownie ice cream
Water: 1.25 gallons
Sleep: 8hrs
Workout: Squat (325 for 5 sets of 6 for an all time PR!), Front Squat (225x6, 235 for 2 sets of 6), DB Row (110 for 5 sets of 8), Face Pulls, Calves
Great night in the gym! Shoulder still is what it is, but at least it doesn't interfere with squatting/pulling. Squats and front squats both felt great! Thursday will be some chest/shoulder/arm work with the lifts I can do.
2-14 Thursday:
Diet: 196.5gP, 476gC, 82gF
4:00am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, apple, multi, 2 fish oils
10:30am 1 scoop whey, 1 1/2c oatmeal
1:00-2:00pm Xtend, creatine
3:00pm 3oz beef, 1 piece low-fat pepperjack cheese, wheat bun, 300g little red potatoes
6:30pm 3 egg whites, 1 whole egg, 1oz fat free cheese, 150g little red potatoes, 2 cuties, 2 servings popcorn
10:00pm 1 serving greek yogurt, 2 servings oat squares cereal, 2.5oz mixed nuts
Water: 1 gallon
Sleep: 6hrs
Workout: DB Bench (90 for 3 sets of 10), Hammer Strength Incline Bench, Seated Side Raise, Weighted Dips, Barbell Curls
Really nothing too special about this workout. Shoulder was so-so, but I did manage to get 90s for 3 sets of 10 on db bench with very little pain. The only time I really had any discomfort was when I was warming up and getting the dbs into position, but once I got everything lose it felt ok, a little tight, but no real pain. The hammer strength incline press felt really good surpisingly and the rest of the workout went ok as well. As with most upper body workouts as of late, I'm doing what I can do. As far as moving forward, I have 1.5wks left on my current squat/deadlift progression and I'm still basically going by feel for the most part for upper body.
I'm going to try something the next 1.5wks and if I like it, I'm going to keep it rolling after my taper/deload which starts after next week. The thing that I'm not enjoying right now is that I'm training legs and pulling together and those are movements I can do well and then giving pushing primarily its own day but that is something I'm limited on so I'm going to almost try to combine PHAT with DUP.....kind of. Here is what I'm going to try (Squat/deadlift days and progression not changing):
Mon: Squat/Deadlift/Lower
Tues: Back/Chest Hypertrophy
Wed: Squat/Lower
Thurs: Shoulders/Arms Hypertrophy
Fri: Squat/Deadlift/Lower
Sat: Upper Heavy-ish
Sun: Off
The upper will be for the most part by feel on pushing movements, but at least I can do pulling movements well. I'm going to see how this goes over the next 1.5wks of the remainder of this progression and then decide where to go after my deload/taper week.
2-15 Friday: Lower
Diet: 199.5gP, 499gC, 80gF
6:30am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, 2 cuties, multi, 2 fish oils
11:00am 1 scoop whey, 1 1/2c oatmeal
3:00pm 1 scoop whey, 1 1/2c oatmeal
4:30-6:30pm Xtend, creatine
7:00pm 3oz chicken, 1 1/2c rice, 1oz fat free cheese, 2 cuties
10:00pm 1 serving trail mix, 3c cherios, 2c skim mil, 1.5 sevings natty pb, wheat bun, choc. chip cookie, 1oz fat free cheese
Water: 1.25 gallons
Sleep: 8 1/2hrs
Workout: Lower
Squat:
1. 345x4
2. 345x4
3. 345x4
4. 345x4
5. 345x4 (5x4 at 345 is an all time pr)
6. 345x6 (only 1 rep shy of all time pr and I didn't hit multiple sets of 4 before setting my all time pr)
Deadlift:
1. 425x3
2. 425x3
3. 425x6 (only 1 rep shy of my all time pr and I didn't squat or do triples with this weight before setting my all time pr)
Good Mornings:
1. 225x4
3. 235x4
4. 245x4
Leg Extension:
1. 250x8
2. 250x8
Lying Ham Curl:
1. 100x8
2. 100x8
Slanted Calves:
1. 150x8
2. 150x8
3. 150x8
4. 150x8
Thighsolator Calf Raise:
1. 270x10
2. 300x10
3. 315x10
4. 330x10
Really solid night in the gym. Squats felt really good and hitting 345 for 5 sets of 4 rather easily was an all time pr and then top it off I hit a set of 6 on my 6th set which is only 1 rep shy of an all time best. I followed that up with deadlifts where I hit 425 for 2 sets of 3 that went up rather easy and then a set of 6 which is only 1 rep shy of my all time best; however, when I set my all time best I pulled 425x7 on my first working set of the entire workout, not after squats and 2 working sets of deads. Rest of the workout went fine as well. I'm really going to try to start hitting higher calf volume like this more often as those things need to grow.
Saturday Morning Weight: 172.2lbs
I've weighed between 172.0 and 172.2lbs each Saturday morning for the past 3 weeks. Prior to this I was stuck around 170-171 for 6-7 weeks, started creatine again which got me up to 172 where I've stayed so it looks like a slight food bump is in order. Here is what I'll be eating:
Lower Days: 200gP, 510gC, 79gF
Upper Days: 200gP, 485gC, 79gF
Off Days: 200gP, 460gC, 79gF
As always in the offseason for me, cardio will stay at 0.
2-16 Saturday: Upper
Diet: 204gP, 481gC, 81.5gF
7:00am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, 2 cuties, multi, 2 fish oils
9:00-11:00am Xtend, creatine
12:00pm 3 egg whites, 1 whole egg, 300g little red potatoes, 1c brocolli, 1oz fat free cheese, 2 cuties
3:30pm 1oz fat free cheese, 2 pieces low cal bread, 1c skim milk, 1 serving oatmeal squares cereal, 1 serving spinach artichoke dip, 4oz carrots
6:30pm spinach and monzorella chicken sausage, 1oz onion, 4oz wheat noodles, 1/2Tbsp olive oil, salad, waldon farms
11:00pm 2 servings natty pb, 2 tsp sugar free jelly, 4 pieces low cal bread, resses pb cup, 1 serving greek yogurt, 1.5oz baked lays
Water: 1 gallon
Sleep: 8hrs
Workout: Upper
DB Bench:
1. 100x8
2. 100x8
3. 100x8
Weighted Chins:
1. 70x5
2. 70x5
3. 70x5
4. 70x5
Hammer Strength Incline Press:
1. 100 per side x7
2. 90 per side x10
T Bar Row:
1. 7 25lb plates x8
2. 7 25lb plates x8
3. 7 25lb plates x8
4. 7 25lb plates x8
Seated Side Raise:
1. 37.5x10
2. 37.5x10
3. 37.5x10
4. 37.5x10
5. 37.5x10
DB Row:
1. 110x8
2. 110x8
3. 110x8
4. 110x8
Lat Pulldown:
1. 180x10
2. 180x10
3. 180x10
Skull Crushers:
1. 115x8
2. 115x8
3. 115x8
Barbell Curl:
1. 110x7
3. 110x6
3. 110x6
Cable Pressdowns:
1. 200x7
2. 180x10
Cable Curls:
1. 140x10
2. 140x10
I'm really liking the changes I've made to the workout thus far. My shoulder acutally felt good during this and I stuck to lifts that did hurt and was able to push myself on them. This was my heavier upper day and on Tues and Thurs I will do hypertrophy rep range days for upper body. Had a nice pump and it has been a while since I've enjoyed an upper body workout due to my shoulder injury, but I actually enjoyed being in the gym during this workout.
2-17 Sunday: Off Day
Diet: 201.5gP, 463gC, 83gF
7:00am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, 2 cuites, multi, 2 fish oils
12:00pm spinach and monzerella chicken sausage, 1oz fat free cheese, 2c wheat noodles, salad, waldon farms
3:30pm 1 serving high protein cheesecake, 3c cherios, 2c skim milk, 4oz carrots
7:00pm 3c layne norton chili, salad, waldon farms
10:00pm reeses pb cup, 2 servings low-fat chocolate brownie ice cream, 2oz mixed nuts, 1oz fat free cheese, fiber one brownie
Water: 1 gallon
Sleep: 9hrs
Relaxing and much needed day off. Went to the gym in the morning with my wife and spent a good amount of time going back and forth between the steam room and a cold shower. The data on this helping recovery is inconclusive in my opinion; however, I can tell you it is relaxing as hell. Also gave my wife a DXA as she is currently 11-15 wks out of her first figure contest and has been dieting for 12 weeks. In the past ~1 year since starting to track food and train heavier with periodized training protocols her lean mass is exactly the same, but her fat mass is down 18-19lbs. Keep in mind we increased her food and decreased her cardio slowly from last spring until November and she gained muscle and lost fat. During prep, she has lost the muscle she gained prior to prep; however, she way more fat resulting in her having the same lean mass by 18-19lbs less fat than this time last year. I think this is a perfect example of why women need to quit doing tons of cardio, starving themselves, and lifting pink dumbells because she has done this with minimal cardio, lots of food, and heavy weights. Looking forward to seeing how lean we can get her in the next 11-15wks. As for my training this week, it will be the last week of this training block and I hope to hit some big numbers of squats/deads and also have some brotastic high volume fun with upper body.
Good to see a lot of upperbody work with minor shoulder issues. Should be well to go come the ARNOLD!
[QUOTE=The Solution;1027784673]Good to see a lot of upperbody work with minor shoulder issues. Should be well to go come the ARNOLD![/QUOTE]
It was nice to push myself on upper body; however, I just need to keep workout around things that hurt and hopefully I will be able to slowly add some of those movements back in.
2-18 Monday: Lower
Diet: 204.5gP, 512gC, 85gF
6:30am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, 2 cuties, multi, 2 fish oils
11:00am 1 bag garlic herb tuna, 4 pieces low cal bread, 2 cuties, 1 serving fiber one cereal
3:00pm 1 scoop whey, 1 1/2c oatmeal
5:00-6:30pm Xtend, creatine
7:00pm 1 serving Layne Norton Chili, 2c wheat noodles, 1oz fat free cheese, salad, waldon farms
10:00pm 3c cherios, 2c skim milk, 3oz mixed nuts, 1 serving greek yogurt, 1 graham cracker, chocolate chip cookie
Water: 1.25 gallons
Sleep: 8 1/2hrs
Workout: Lower
Squat:
1. 315x7
2. 315x7
3. 315x7
4. 315x7
5. 315x7 (matched all time volume pr)
Deadlift:
1. 385x1
2. 385x1
3. 385x1
RDL:
1. 295x10
2. 295x10
Hammer Strength Plate Loaded Extension:
1. 45 per side x12
2. 55 per side x12
3. 60 per side x12
4. 65 per side x12
Leg Press Calf Raise:
1. 4 plates x20
2. 4 plates x20
3. 4 plates x20
4. 4 plates x20
Standing Calf Raise:
1. 120x15
2. 120x15
3. 120x15
4. 120x15
Great night in the gym! Squats went up really easy actually and I matched my all time best which I hit just prior to my shoulder issues. The rest of the workout went well also. There were a lot of guys (10-12) training legs heavy all in the same corner of the gym and it was really motivating. Guys were actually having to walk across the gym over by the upper body equipment to grab plates becuase there were so many guys lifting heavy legs. Even though this is the last week of my progression, I'm still feeling good and recovered for the most part. Tuesday will be back/chest hypertrophy.
2-19 Tuesday: Back/Chest
Diet: 202.5gP, 481gC, 80.5gF
6:30am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, 2 cuites, multi, 2 fish oils
11:30am Pure protein bar, 2c cherios, 2 cuties
4:00pm 1 scoop whey, 1 1/2c oatmeal
5:30-7:00pm Xtend, Creatine
7:30pm 3 98% fat free hot dogs, 1/2 serving Layne Norton Chili, 1oz fat free cheese, 3 low cal buns, salad, waldon farms dressing
10:00pm High protein cheesecakes, 2oz natty pb, 2 tsp sugar free jelly, 4 pieces low lac bread, 3 graham crackers, fiber one brownie
Water: 1.25 gallons
Sleep: 8 1/2hrs
Workout: Back/Chest
Weighted Pull Ups:
1. 25x10
2. 25x10
3. 25x10
4. 25x10
DB Bench:
1. 85x12
2. 85x12
3. 85x12
4. 85x12
Pendlay Row:
1. 165x10
2. 165x10
3. 165x10
4. 165x10
Hammer Strength Incline:
1. 80 per side x12
2. 80 per side x10
3. 70 per side x12
Chest Supported DB Row:
1. 75x12
2. 75x12
3. 75x10
4. 75x10
Cable Crossover:
1. 125x15
2. 155x15
3. 155x15
Natilus Plate Loaded Neutral Grip Pulldown:
1. 90 per side x12
2. 90 per side x12
3. 90 per side x12
Lying Rope Pulldown:
1. stack x15
2. stack x15
3. stack x15
Decent workout. Had ultrasound on my shoulder earlier in the day which always seems to loosen it up. I tried to keep everything subfailure and high volume and pretty much just went by feel. I'd really like to get some sort of progression on something with my upper body set up; however, my shoulder still isn't at the point where I'm sure I can progress and do the same lifts without pain every workout. With that being said, I felt like this was a very good workout and I'm really liking this hybrid between Dr. Zourdos' DUP and Layne's PHAT where I'm taking my favortie parts of both combined with what my shoulder allows. 4 more workouts left before I taper. I will be doing Squats/Front Squats on Wednesday.
My purchase that arrived last night:
[img]http://sphotos-a.xx.fbcdn.net/hphotos-ash3/r90/558066_10100194534863105_265470276_n.jpg[/img]
I've heard good things about denovo. They have some pretty unique flavors as well!
[QUOTE=Bnizzle163;1029019623]I've heard good things about denovo. They have some pretty unique flavors as well![/QUOTE]
I've honestly enjoyed every flavor of protein I've had from them and there are so many unique and new flavors all the time that I always get to try something new. It is a nice change of pace from my go-to Scivation Chocolate Whey and I typically alternate between De Novo and Sciavation for variety. The DeNovo deadlift socks rock also.
2-20 Wednesday: Lower
Diet: 203gP, 506.5gC, 83gF
6:30am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, 2 cuties, multi, 2 fish oils
11:30am 1 scoop whey, 1 1/2c oatmeal
4:00pm 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat fre echeese, 2 cuties
6:00-8:00pm Xtend, creatine
8:30pm 3 98% fat free hot dogs, 1/2 serving Layne Norton chili, 1oz fat free cheese, 3 low cal bunds, salad, waldon farms dressing, 2oz carrots, 1 serving low-fat spinach artichoke dip
10:30pm 1.75 servings low-fat chocolate browine ice cream, 1.5 servings oatmeal squares cereal, 2c skim milk, 2.5oz mixed nuts
Water: 1.25 gallons
Sleep: 8hrs
Workout: Lower
Squat:
1. 335x5
2. 335x5
3. 335x5
4. 335x5
5. 335x5 (Tied all time PR for 5x5)
Front squat:
1. 245x5
2. 245x5
3. 245x5 (Tied all time PR for 3 sets of 5)
Hammer Strength Plate Loaded Hamstring Curl:
1. 75 per side x10
2. 75 per side x10
3. 75 per side x8
4. 50 per side x12
Seated Calf Raise:
1. 3 plates +35 x10
2. 3 plates +35 x10
3. 3 plates +35 x10
4. 3 plates +35 x10
Slanted Calves:
1. 120x12
2. 120x12
3. 120x12
4. 120x12
Great night in the gym! Although my upper body workouts are still hit or miss because of my shoulder, my lower body workouts have been awesome as of late. Matched volume prs on squats and front squats and honestly all sets of both lifts went up with at least a rep in the tank. I'm really feeling comfortable squatting/deadlifting/front squatting etc. again and my numbers are starting to reflect that. Thursday will be some shoulder and arm hypertrophy work, Friday will be heavy squats and deads, and Saturday will be heavyish upper body. After that it is time for some recovery because I have will have reached the end of my 4 week squat/deadlift progression.
2-21 Thursday: Shoulders/Arms
Diet: 200gP, 485.5gC, 79.5gF
6:30am 3oz chicken, 300g little red potatoes, 1c brocolli, 1oz fat free cheese, 2 cuties, multi, 2 fish oils
11:00am 1 scoop whey, 1 1/2c oatmeal
3:00pm 1 scoop whey, 1 1/2c oatmeal
4:30-5:30pm Xtend, creatine
6:30pm 1 serving Layne Norton chili, 2c wheat noodles, 1oz fat free cheese, salad, waldon farms, apple
10:00pm 2.5oz almond butter, 4 pieces low cal bread, 1/2 serving spinach artichoke dip, 2 servings baked lays, 1/2 serving De Novo White Cake Protein
Water: 1.25 gallons
Sleep: 8 1/2hrs
Workout: Shoulders/Arms
Seated DB Curl:
1. 42.5x10
2. 42.5x10
3. 42.5x10
Skull Crushers:
1. 115x10
2. 115x10
3. 115x10
Side Raise:
1. 30x10
2. 30x10
3. 30x10
Barbell Curl:
1. 90x12
2. 90x12
3. 90x10
Cable Pressdown:
1. 160x12
2. 160x12
3. 160x12
Rear Raise:
1. 25x12
2. 25x12
3. 25x12
Cable Curl:
1. 100x15
2. 100x15
3. 100x15
Rope Pressdown:
1. 100x15
2. 100x15
3. 100x15
1 Arm Cable Side Raise:
1. 30x15
2. 30x15
3. 30x15
Went in and hit up some brotastic shoulder/arm volume sticking to lifts that don't hurt my shoulder. The gym was dead due to the snow (I'm from MN so 2-3" of snow doesn't scare me off like everyone else here). Had a solid workout and got a good pump. Also went to the store and bought food for the week. It was extremely dead as well which made shopping much more enjoyable. Friday will be the last day of this squat/deadlift cycle and I will be doing heavy squats/deads. Saturday will be heavish upper and then I will have a week to recover before I start a hybrid DUP workout I've been working on.
2-22 Friday: Lower
Diet: 199gP, 504gC, 80.5gF
6:30am 3oz chicken, 300g little red potatoes, 1c brocolli, 1oz fat free cheese, 2 cuties, multi, 2 fish oils
11:00am 1 scoop whey, 1 1/2c oatmeal
3:30pm 1 scoop whey, 1 1/2c oatmeal
5:30-7:30pm Xtend, creatine
8:00pm 3oz chicken, 200g little red potatoes, 1c brocolli, 1oz fat free cheese, apple, 1 serving oat bran cereal
10:00pm 3oz mixed nuts, 2c skim milk, 2 servings oat bran cereal
Water: 1.25 gallons
Sleep; 8 1/2hrs
Workout: Lower
Squat:
1. 355x3
2. 355x3
3. 355x3
4. 355x3
5. 355x3
6. 355x5
Deadlift:
1. 435x2
2. 435x2
3. 435x6 (ALL TIME PR!!)
Good Mornings:
1. 225x4
2. 245x4
3. 245x4
Leg Extension:
1. stack x8
2. stack x8
Ham Curl:
1. 100x8
2. 100x8
Slanted Calves:
1. 150x8
2. 150x8
3. 150x8
4. 150x8
Seated Calves:
1. 3 plates +25 x10
2. 3 plates +25 x10
3. 3 plates +25 x10
4. 3 plates +25 x10
Great night in the gym! Got in the gym a little later than I was initially shooting for and didn't feel that great squatting, but I got it done. Not a pr, but a solid squat day. Deadlift felt GREAT! Weight was really coming up easy and I hit an all time pr of 435x6 on my last set. Rest of the workout went well also.
Saturday Morning Weight: 173.2lbs
2-23 Saturday: Upper
Diet: 200.5gP, 482gc, 79.5gF
7:30am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, 100g grapes, multi, 2 fish oils
9:30-11:00am Xtend, creatine
12:00pm 3 egg whites, 1 whole egg, 300g little red potatoes, 1c brocolli, 1oz fat free cheese, apple
4:00pm 1oz almond butter, wheat bun, 1 serving fat free greek yogurt, 3 servings baked lays
7:00pm 3oz chicken, 2c wheat noodles, 1c brocolli, 1oz fat free cheese, 1/2 serving oat squares cereal
10:00pm 1 scoop whey, 2oz mixed nuts, 3 servings popcorn
Water: 1.25 gallons
Sleep: 9 1/2hrs
Workout: Upper
DB Bench:
1. 105x8
2. 105x7
3. 105x6
Weighted Chins:
1. 75x5
2. 75x5
3. 75x5
4. 75x5
T Bar Rows:
1. 7 25lb plates x8
2. 7 25lb plates x8
3. 7 25lb plates +10 x8
4. 8 25lb plates x8
DB Rows:
1. 115x8
2. 115x8
3. 115x6
4. 115x6
Seated Side Raise:
1. 40x10
2. 40x10
3. 40x10
4. 40x10
Barbell Curl:
1. 110x8
2. 110x7
3. 110x6
Skull Crushers:
1. 115x8
2. 115x8
3. 115x8
Solid upper body day in the gym! Hit some heavy db presses with minimal pain. Hopefully I will be able to get some other pressing movements back without pain at some point. I would really like to incline, overhead, and/or bb bench someday again without pain. The next week will be a deload as I have reached the end of my current squat/deadlift progression.
2-24 Sunday: Off Day
Diet: 197.5gP, 459gC, 79.5gF
7:30am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, 100g grapes, multi, 2 fish oils
12:00pm 1oz almond butter, wheat bun, apple, salad, waldon farms dressing, greek yogurt
4:00pm 2 servings zuchinni + spinach lasagna (SEE BELOW), salad, waldon farms dressing, 2 pieces low cal bread, 2 servings low-fat ice cream
7:00pm 1 serving natty pb, 2 pieces low cal bread, 2c skim milk, 3 servings pb cup cereal
10:00pm 1 scoop whey, 2c skim milk, pure protein bar, 100g grapes, fiber one bar, 1 serving fiber one cereal
Water: 1 gallon
Sleep: 9 1/2hrs
Zuchinni + Spinach Lagasna:
Macros for 1/6: 12gP, 13gC, 3gF
[img]https://sphotos-b.xx.fbcdn.net/hphotos-ash3/577162_10100196913386525_1639902685_n.jpg[/img]