Long story short. Previously had a log in, forgot my info and decided to make a new login. I’ve thought back and my best progress was when I was keeping a logbook and posting on here.
Info:
Height: 6’2
Weight: 210-215 lbs
I train 4-5 days a week and it will look life some version of this.
Monday: Upper
Tuesday: Lower
Wednesday: off
Thursday: Push
Friday: Lower
Saturday: Pull…or on Thursday/Friday if busy
Nutrition is where it gets messy. Monday - Friday I meticulously track my macros/calories. Hit 200+ protein and 2200-2300 cals a day. Very low I realize. Friday night-Sunday is relax time with beers/drinks/out to eat and it all balances out to maintenance calories.
Random life stuff: Live in the midwest, also immersing myself in the real estate world buying and holding long term single family homes with some small multi families.
11/3
My elbows definitely were telling me today is my normal off day.
Close grip…pointer on smooth…2 min rest, normally would take 3 but training in the morning so semi rushed.
1x8 @ 205 then 205 x 6,5,5,5,5
4 reps of different variations of pull-ups in between each set. Ended up with 44
Seated OHP 2 min
45x15, 55x12,9,7
DB row 2 min
60x12,12 then my last set I did a cable row because Im lazy
Physique update. Unfortunately heading to Chicago for the weekend so I’ll be wrecking my wallet and waistline with overpriced drinks. Will get back on the train Monday.
Your training routine looks good. Mind sharing your age and short/long-term goals?
I appreciate how honest with yourself you are about your nutritional habits lol.
Thanks. All of my main movements are taken from Greg Knuckols 28 program download. I’m just getting into low bar squatting and deadlifting because of a groin injury. Recently turned 28 years old.
Short: Maintain Bw through winter. Always a tough time for me.
Long: Stay injury free and able to do the “big” movements
Nutrition for me is always rough. Monday - Friday day I’m always locked in. Macros hit, protein hit, intra workout nutrition, hydration on point…Saturday morning is when the sh!tshow happens. Bar crawl for sports games, breweries, etc. It should get better now that basketball has started and we have Saturday morning practices.
11/9
Squat beltless
3x3 @ 185. Hopefully big one coming Friday. This week made me remember that at my strongest I did CAT squats once a week and normal squats once as well.
Dead’s beltless
335x3 straps
335x1,1,1 no straps
GHR 2 min
6,6,5….trying to always beat last weeks total reps but the machine has so many different settings and I forgot which one I used so it’s always different
Basic thought is your body has no clue how much weight is on the bar, only how much force it needs to move the bar. With this you want want to milk out as many gains as you can with the least amount of weight. Ed Coan and Josh Bryant write a lot about it.
