Day 1-Shoulders 5pro w/front squat&goodmornings
This was the hardest day of the week, probably because I used the weight of the shoulder press bar for my accessory lifts and it was a lot of leg work.
Managed to keep the workout to about 40mins.
Day 2-squats 5pro w/dips&chinups
Hamstrings were super sore and tight from the previous workout, made squatting to parallel difficult and ended up having to drop my 85% to 75%.
Workout was still around the 40min mark.
Day 3-Bench press 5pro w/db split squats&db stiff leg deadlifts
I didn’t exactly have the coordination to do split squats correctly I think, even with light weight I was wobbling and feeling it more in my hamstrings especially between stiff leg dl’s.
Day 4-Deadlifts w/db incline bench&incline rows
This left my traps pretty wrecked the next day.
Not used to so many deadlifts in a day, hamstrings feel a lot better by the end of the week though.
Finished this in about 35mins.
Workout changes-I’m going to switch out one leg exercise each day for an ab/core exercise this week and see how that feels. Also I think I can take a few more seconds between sets and pace a little better.
Diet changes-my idea of having no carbs during the week went out the window about 15mins into my first workout. I ended up stuffin my face with everything and anything I could all week. I bought groceries and this next week will be lots of protein veggies and clean carbs around my workout time. But trying to do this workout on a caloric deficit will be near impossible I think.
Supplement changes- originally I was going to wait a week to take my SARMS cycle, but I began it Monday instead. The only difference is that I cut out RAD-140 and am taking S4@50mg a day and Cardarine @20mg a day. Also I’m taking 5g creatine monohydrate, 10g fish oil, and my scoop of protein a day.
Overall, this is a pretty challenging workout but I’m really excited to see how my body changes in 4 months. It’s a great blend of endurance and strength, and I haven’t woken up this sore in a long time.
If there’s anything else you’d like to know just leave a reply.