For the past 2 months, i’ve significantly reduced my meat portions (especially red meat) and protein intake to about 4-6oz and and 120-140 g protein daily; I use to average 1 to 1.5 lbs of lean meat a day (didn’t take protein shakes). I feel I perform ‘better’ on a higher carb, moderate fat, lower protein diet (especially from meats) while still being able to make/maintain gains. I need to do more research and stay on this diet for a bit longer but so far I like it.
I feel like there is less pressure/strain on my wrists and elbows while pressing. For pulling I feel like i get an amazing back and forearm pump without much weight. Using it seems to be helping relieve/aggravate my bicep tendonitis as much, but I’ve also been pressing slighting differently than before; I now try to push with narrower grip and my pressure focused on/pinky fingers slightly higher. Doing it this way seems to shift the emphasis from chest/shoulder to triceps
For the short time i’ve used it my forearms have added a bit of size.
Shoulders/chest/arms
Standing face pull - 15, 20, 25xAMRAP
Single arm DB zPress (fat gripz) - 25x8, 40x4x2, 50x4x4, 60x4x6
Low incline DB press (fat gripz) - 60x10x4
High incline DB fly - 25xAMRAPx3
Machine NG front pull down - 60, 80, 100x8, 110x6x2
Machine NG low row - 60x8x2, 70x8
Was surprised by today’s performance given that I barely slept last night. Got a stupid arm pump at the end. Light weight DB fly’s (pronated) and the machine front lat pull downs (NG) done at certain grips seem to agree with my bicep tendonitis.
Legs
Sumo DL (pause) - BAR, 135, 225x4, 315, 405, 455, 475, 495x3x2
Sumo DL - 405x12
Single leg lying leg press (high/noBase) - 90, 180, 270x10x3
Goblet squat - 70, 95x8x2
Seated leg curl - 100, 145x12, 160x7
Standing cable face pull - 17.5, 22.5, 25xAMRAP
Hanging leg raise - BWxAMRAPx4
Epic workout. Good vibes all around. Today was suppose to be my off day today but trained anyways since I won’t have time/be able to train optimally tomorrow.
Shoulders/chest/arms
Single arm DB zPress (fat gripz) - 25x8x2, 40, 50x4x3, 60x5x5
High-low incline DB press (fat gripz) - 65x10x3
Pronated low incline DB fly - 20, 25xAMRAP
DB row (offset @ pinky) - 60x12x2, 65x12, 70x10x4
Low incline DB row (chestSupp/offset @ pinky) - 30x12x3
Decline NG DB tricep extension - 22.5x13, 25xAMRAPx2
Standing cable face pull - 15, 17.5, 22.5, 27.5xAMRAP
Machine preacher curl - 95x15, 110x8x2
Hanging leg raise - 4x8
Hanging oblique raise - 3x8
DB fly’s seem to aggravate my bicep tendonitis the most so I won’t be doing them for the next while. Otherwise, solid workout. Next shoulder focus day will be aiming to do 3x6 for zPress @ 65.
Shoulders/chest/back
Single arm DB zPress - 35x8x2, 40x4x3, 55x3x2, 65x3, 65x2x5, 50x9
Low incline DB press - 45, 60x10x3
DB row - 60, 70x10x5
DB pull over - 30xAMRAPx4
Nunez row - 22.5, 27.5, 32.5x10-12
A little tired from celebrating Canada’s 150. Will aim for 6 sets of 3 on zPress next time. Going to do a pump arm day tomorrow.