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Finished up the day’s nutrition with

Oats
2 scoops whey
1 tbsp peanut butter

Might not tolerate this whey very well. Last night had gut pains and just after eating this it’s starting again....

Getting better!

Six more sets with this thing.

285x5 https://youtu.be/Ph6y85zmVNA
305x3
315x2

255 for 3 “sit and dig” pause reps.
255x7 reflex deep

Crushed arms and then had a great leg day.

Six sets of PR SSB squats

285x5. https://youtu.be/Ph6y85zmVNA
305x3
315x2
255x3 pause, sit and digs
255x7 nice depth! Reflex
255x6 nice depth....

2000 mules.

Since that came out …the news cycle has been wild.


Just like this..

“Hey have you seen 2000 m…..oh my mass shooting….so did you see…omg another racist mass shooting….so de...

12 reps

60sec rests


That’s the obvious issue. Try resting 2-3 min between sets for strength gain.

Todays nutrition

4 eggs, cup of whites, 3/4 cup oats

After my arm work
8 oz beef, 5 oz greek yogurt, banana

Lunches, chicken breasts, banana, apple

After work - tuna rice beans

Starting off the day with an ARM ASSAULT.
ez curls /pushdowns pyramid style
alt db curls/skull crushers
preacher curls/ close grip bench
💯🎯💯
*whatever volume I can get done before 6 am

Todays meal plan

5- 4 eggs, 1 cup whites, 3/4 cup oats
7-2 pm I’ll try and eat about 1-1.25 lbs chicken breast, 2-3 pieces of fruit (2-3 feedings, when I have an opportunity)
5- 8 oz lean beef,...

My 16 year old just crushed 215x7 on bench- light work!

Looking back at how I used to train and eat…for example:

Bench Press
1. 325x6
2. 325x4
3.325x4
4.325x3

*Pulldowns after each set of bench
250x9

Final meal
1 cup egg whites
1 pork chop
1 potato
299 G protein today, 2700 ish cals. Good weekend.

Nice grocery haul.

My son and I will have a whey tub to share this week.

My third and fourth meal today were super good.

Noon
8 oz lean beef, potato, broccoli

Three pm

Great lift this am.

I’m trying to regain a bit of strength after Covid…that week made me feel small and tired and weak!

These aren’t earth shattering numbers by any means but certainly the...

There are many options. That said, a VERY workable split shown here:

Monday and Thursday- chest, back, shoulders, abs
Tuesday and Friday- legs and arms, calves

Rest on Wednesday, Saturday and...

I was up before three am today, just so eager to lift! Three cups of coffee, a few messages to a client and a nice hearty breakfast and I’m ready to go!

Breakfast was:
4 eggs, 2 cups egg whites...

For the OP

Here’s some interesting stuff not only on rep ranges but partial range of motion by an actual champion natural body builder.

He’s a bit different but often has some entertaining and...

Post.

Post whatever you want, as often as as you like.

This is EXACTLY where you should post your adjustments to your training based on the title of the thread. Every person that bothers to...

Todays cardio…push mow side hill….mower self drive function fails….oh yeah, like one giant set of close grip bench! Should make tomorrow’s pressing interesting.

I’ve got a stack of 10kg plates that I use for my lats and pushdowns….ha ha, I also have 50 lb Olympic plates which I sometimes forget about when adding up weight on bench/squats etc.

But at...

So what are some of the changes that happen in your 50s?

For me, after a very healthy life where I had few issues, I now have to approach things much more cautiously.

When I pick up a weight,...