You must spread some Reputation around before giving it to MarkVI again.
Made me lol!
Nice to see you back at it Adam! Nice workout
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You must spread some Reputation around before giving it to MarkVI again.
Made me lol!
Nice to see you back at it Adam! Nice workout
Upper body.. without triceps
33 total sets
[B]FLAT DB BENCH
60x10
75x7
85x3x2
75x7
75x5
HAMMER SHOULDER PRESS (per side)
70x8x3
SEATED CABLE FLY
60x10
70x8
60x8
STANDING SINGLE-ARM LATERAL
17.5x10x3
SEATED WIDE CABLE ROW
130x10
145x8x3
UNILATERAL LAT PULLS
145x8x4
MODIFIED FACEPULL
3 Sets of 10
PASUED BB SHRUG
135x10x3
SEATED DB CURL (non alternating)
30x8x2
25x10x2
CABLE CURL
2 sets of 8[/B]
Simple poverty dinner:
2 Scoops whey
250g cooked basmati rice
spinach and mixed veggies sautéed in olive oil
Slice of Toast with 1/2 serving of PB
stupid meal is stupid
Why did you skip triceps?
[QUOTE=psychodiver9;1050561121]Why did you skip triceps?[/QUOTE]
Cuz they're gay
Actually because I did them out of order the previous day. Were still sore.
Did a short/sweet leg workout yesterday
Allergies = no fun
Eyes so dry could barely see.
[B]SQUATS
135x5
185x5
205x3x3
205x2
LEG PRESS
4 Sets of 7 with 4pps
SLDL
155x8x4
SEATED LEG CURL
200x10x3 PR... but who cares on this stuff
STRAIGHT CALF RAISE
4 Sets of 10
SEATED CALF RAISE
115x12
115x8
100x10[/B]
Chest, delt, tricep
Inclined bb bench
135x5
155x4
145x5
145x4
135x5
Seated cable fly
70x7
60x8x3
Seated hammer shoulder press
5 sets of 8
Skull crushers
65x7x4
Single arm laterals
20x8x4
Hammer dip (total added weight)
160x8x4
Two very solid workouts. nice -- food intake better?
I am attempting to do sheiko - and of course, 2nd working set of squats I hear a pop and feel a pain where my rectus femori attaches medially. Some swelling, I'll be ok but it's just my dumb luck.
[QUOTE=MarkVI;1051961501]Two very solid workouts. nice -- food intake better?
I am attempting to do sheiko - and of course, 2nd working set of squats I hear a pop and feel a pain where my rectus femori attaches medially. Some swelling, I'll be ok but it's just my dumb luck.[/QUOTE]
Getting better yea. Trying to get calorie dense foods.
I've heard similar pops and crunches with squats. Always freaked me out but eventually I healed up. What's your squat at now?
Good to see you getting the workouts in man..
[QUOTE=The Solution;1052132291]Good to see you getting the workouts in man..[/QUOTE]
Feels good too.
Even though I don't feel great when im there, it's a load off my mind the next day knowing I put in the work.
[QUOTE=AdamWW;1052121201]Getting better yea. Trying to get calorie dense foods.
I've heard similar pops and crunches with squats. Always freaked me out but eventually I healed up. What's your squat at now?[/QUOTE]
Tested 1RM for Sheiko - Stopped at 355. Probably had ~375 in me.
Getting weaker. Ghey.
[B]FLAT BB BENCH
165x5x4
SEATED CABLE FLY
60x8x4
LOW HAMMER ROW (lb/side)
70x8x4
CHINS
8
6
6
6
LATERALS
20x8x4
HAMMER SHRUG
90x10x4
SKULLCRUSHERS
65x8x4
SEATED DECLINE DB CURL
25x8x4[/B]
Diet need to improve.. but then my stomach needs to improve first.
FML. Still feels good to be sore.
I do feel I slept better last night, so that's a plus. I'm planning to eat about 3.5k calories today, maybe more if I can stomach it. We'll see.
Finally got a half-decent leg workout in.
Will be switching back to focusing on compounds and just increasing weight.. fancy stuff out the door.
[B]SQUATS
135x5
155x5
175x5x5
SLDL
155x6x3
135x7
LYING HAM CURL
100x8x3
SEATED CALF
115x10x3
STRAIGHT CALF (on leg press machine)
210x10x3
DECLINED SITUPS
4 Sets of 10-15[/B]
Felt great afterwards
Good to see you getting in some work bro!
[QUOTE=The Solution;1064764461]Good to see you getting in some work bro![/QUOTE]
Feels good... keeping it simple for now.. been gaining steadily.
Upper body from yesterday... 29 working sets
[B]BENCH PRESS
135x5
165x5x5
SMITH MACHINE SHOULDER PRESS
1ppsx5x4
SEATED CABLE FLY
50x8x3
BB ROW
135x10
155x6
175x5x2
175x4x3
NEUTRAL GRIP PULLDOWN
130x8x4
FACEPULL
70x8x4
SEATED DB CURL (arms pressed against the wall)
27.5x8x4[/B]
Everything went well.
Going to bump weight next time to 170-175 on bench
Also bumping squats to 185 today
Added 10lb to my squat yesterday.
Previous week was 175x5x5
I did 185x5x3 and then 185x3x2
Then did some calfs after that. Very short workout as my allergies have been KILLING me down here. CA is nuts in that way.
Today is upper day and then tomorrow i'll do a full leg workout.
Routine might be changing to:
Saturday - Chest, Back,Shoulders
Sunday - Legs, Arms
Monday - OFF/Cardio
Tuesday - Chest, Back, Shoulders
Wednesday - Off/Cardio
Thursday - Legs, Arms
Friday - Off/Cardio
[B]Chest, Back, and Delt days similar to:[/B]
5x5 flat bench
4-5x5 shoulder press (or laterals it depends on how my shoulder issue works out)
3x8 Incline DB press
5x5 BB Row
4-5x8 Pulldowns
4-5x8 Shrugs or Facepulls
[I]Total of 25-28 Sets[/I]
[B]Legs and Arms similar to:[/B]
5x5 Squat
5x5 SLDL
3x8 Leg Press
3x8 Ham Curl
3x10 Seated Calf
3x10 Secondary Calf (straight legged)
4x8 Skull Crushers
4x8 Curls
[I]
Total of 27 sets[/I]
Added in about 250cals on Saturday as I wasn't gaining... now this morning I am 3.5lb heavier. lol.
[QUOTE=AdamWW;1068343871]Added in about 250cals on Saturday as I wasn't gaining... now this morning I am 3.5lb heavier. lol.[/QUOTE]
that doesn't mean you should cut cals
[QUOTE=psychodiver9;1068345381]that doesn't mean you should cut cals[/QUOTE]
nor shall i
Bench increases yesterday by one rep for my first 2 sets.
Previous session was 175x3x5..
Yesterday did 175x4x2 and 175x3x3... feel pretty confident about hitting 175x5x5 this saturday