Took this yesterday, after figuring from fitday that I wasn’t good at tracking my carbs and fat(still don’t know my fat intake, just trying to keep it lean within reason). Still taking in 190 grams of protein and recently having my carbs closer to 100 grams rather than 170-200 a day from starchy sources (I don’t count broccoli etc…) to be consistent, when I get closer to my goal ill carb cycle as ill be better able to tract the macros.
An example of what I would have been eating recently would be 4 scrambled eggs with 2 chicken sausage links(~55 grams of protein), can of tuna with some avocado dip(~40g) and about a pound of chicken tenders with 2 cups of cooked sweet potato/2/3 cups dry long grain rice and lots of broccoli.
I finally been able to see somewhat consistent trend in the scale as well since at the beginning of April. This is my morning scale weight some of which I’m dehydrated or drank some water before weighing myself.
4/3 196.8
4/4 197.6
4/5 194
4/6 193
4/7 192.6
4/8 192.2
4/9 193.6
4/13 192.2
4/15 193.6
4/16 190.2
4/17 191.6
4/18 189
4/19 190.8
4/20 191
Training: Legs(at my university gym)
Lying Leg curls
70lbx15
90lbx112
110lbx10
130lbx10
100x10
90lbx10
80lbx10
70lbx10
60lbx10
70x10
90x10(partials)
RDLS
2x135lbx20
Leg Press with pair of pro-minis 3 sec descent
1ppsx8
2ppsx8
3ppsx8
4ppsx8
5ppsx8
Smith Machine Lunges(no counter balance)
25lb on each side 3x15 each leg
Glute Ham Raise
bwx15
pro-mini held in chest x10, bwx5
I really didn’t feel the RDL’s all that much and I think it would feel better if I just did 95 lbs instead. The best feeling I got from RDLs were with 35lb dumbbells at the end of the workout for 20 reps. Went with pro-minis again due to the extra tension from the bands compared to the other leg press although there is a hack squat in the gym by my home. 4pps felt difficult but for 5pps I had to use my arms for assistance. I don’t like doing lunges due to their difficulty but they pump up my quads, increase my range of motion and are a rewarding exercise. First time trying Glute Ham Raise and I really liked it. I also forgot to workout calves.
Training: Chest and Shoulders
Incline Db press
40lbx12
45lbx12
50lbx12
55lbx11
60lbx10
2x65lbx8
Flat Db press
50x15,12,12
Smith Machine Low Incline bench
1ppsx20,15,15
Super set
Seated Db shoulder press
3x30lbx10
Seated six ways(excruciating)
3x5lbx15
Super set
Machine laterals
55lbx12,12,12
Partial laterals
3x45lbx35
Band face pulls(with micro mini band(orange))x50
Incline bench rear delt destroyer 40lbx60,25lbx30,10lbx10
Just looked at the reactive pump programs, going to start incorporating a lot more cage presses in my Chest and Shoulder day cause I need to bring up my front delts a bit lol.
Yesterday
Training: Shoulders(At university)
Cage press
barx8
65lbx8
4x95lbx8
Cable front raise with 2 handles
3x20lbx12
Machine laterals
3x50lbx12
Band face pulls(with micro mini band)x50
Rear delt machine
90lbx12
70lbx12
50lbx15
30lbx20
Today
Training: Back and traps
Chins supinated pronated 50 total
Superset
One arm Suitcase row(with Meadow row attachment and pro red mini band)
25lbx12
50lbx12
3x50lbx12(with band)
Db Rows
3x85lbx12
Narrow grip low pulley row
80lbx20
90lbx20
100lbx20
110lbx15
120lbx12
Deadlift Shrugs(3 shrugs per rep)
4x135lbx5
Dumbbell Shrugs(3 second attempted hold at top)
50lbx12
55lbx12
60lbx12
65lbx12
Stretchers
100lbx12
110lbx12
120lbx12
Pretty good workout, changes in the scale are starting to become more noticeable as well.
Training: Arms
Supersetted biceps with triceps.
Cross body hammer curls(felt better connection this way)
2x30lbx20
4x35lbx12
Rope push downs
2x50lbx20
4x60lbx12
Alternating dumbbell curls(these felt great)
4x25x12
Curl attachment push downs(felt pretty good)
4x60lbx20
Machine Preacher curl
3x(70x12,55x15)
55x12,40x15
Dips
4xBwx20
Today was a pretty good arm workout got more tension on triceps movements and really squeezed the handle for curls.
Training: Legs(at my university gym)
Lying Leg curls
70lbx12
80lbx12
90lbx12
100lbx10
110lbx10
130lbx10
100x10
80lbx10
60lbx10
70lbx10
80lbx10
90lbx10
100lbx10(partials everywhere)
Leg Press with pair of monster-minis(black) 3 sec descent
1ppsx8
2ppsx8
3ppsx8
4ppsx8
Leg Press drop set(with calves on leg press done as well)
4ppsx20
3ppsx20
3ppsx50(calves)
2ppsx20
2ppsx50(calves)
1ppsx20(tear drop finisher)
1ppsx50(calves)
Glute Ham Raise
2xbwx10
monster-mini held in chest x7, bwx3
Leg workout went pretty good, I was a bit terrified of how much tension the monster minis had compared to the regular minis. What was really good was that my inner thigh kicked in at 4 plates banded and got to work it as well into the drop set. Also looking to work on my quad sweep.
Mobility:
Did these yesterday before leg day and was extremely tight in the first movement but not in the second since I can sit that way pretty easily.
Did the first movement in the squat/hip/quad link at the(since I can’t post it directly) video before leg workout, oh how the banded lunge hurts!
Training: Chest and Shoulders
Low Incline Db Twist Press
40lbx12
45lbx12
50lbx12
3x55lbx10
Incline Bench Press
barx8
95lbx8
135lbx6,5,6(lol)
Laying plate loaded bench press
25lb plate on each side x20,15,12,12
Super set
Machine laterals(second hold at top)
3x55lbx12
Partial laterals
3x45lbx35
Cage Press
5x65lbx5
Band face pulls(with micro mini band(orange))x50
Incline bench rear delt destroyer 40lbx60,20lbx30,10lbx10
Well I think I learned my lesson for not starting out with an incline movement if I’m going to do a “heavy” incline movement second even though all the tension was on my upper chest and shoulders I didn’t feel very powerful. Anyways I do like the movement so I’m going to replace Incline Db press for a good heavy set of 8 reps where I can squeeze well with theses Low Incline DB Twist Press for a few sets of 8-12 where I can squeeze the chest very well and pump as much blood while replacing the Flat Db Twist Press with normal Flat Db Press for a good set of 8. Also decided to add Banded Bench Press on days I start with an incline movement like Low Incline Db Twist Press while I will keep Incline Bench press on days I start with with a flat movement while doing Cage Presses on all Chest and Shoulder days. My side and rear delts are blowing up (relatively) to my front so I need them to catch up lol. I didn’t like the Plate Loaded Bench(my gym also has the incline version) and would have rather have done Flat Smith, Dbs or something else. Its a Precor instead of a Hammer Strength and ill upload the picture.
Training: Back and traps
Chins 50 supinated
One arm barbell rows( with Meadow row attachment)
25lbx20
50lbx15,12
7x60lbx12
Narrow grip low pulley row
80lbx15
90lbx15
100lbx15
110lbx15
120lbx15
130lbx15
Stretchers
100lbx10
110lbx10
120lbx10
130lbx10
Dumbbell Shrugs
50lbx50
Banded Deadlifts (pro mini red)
135lbx20(with band)
Front delts and chest are sore from yesterday so it wasn’t a bad workout despite diminished weights and the Cage Presses are a success. Why did I do 7 sets of meadow rows? Not sure but they felt productive. The low cable row didn’t feel that productive since my friend left early to help out with MMC of my upper back and the same for the stretchers for whatever reason. So ill do a supported row next time unless I have someone to help out with MMC or a different attachment to try like the Mag grip sometime. I couldn’t shrug the 70s due to the One arm Barbell rows taking it out of me. I really liked the banded deadlifts. All I did was lay the band over the bar and step on the part that was on the ground. The acceleration really lit up the traps and upper back as well as the hammie of my right leg which is my dominant leg. I know I mainly do lower body mobility stuff for injury prevention and better workouts and although I do not have any upper body injuries I should begin to do upper body mobility to keep me injury free and promote better workouts and more evenness.
An example of banded deadlifts in this video(although they are from a deficit in his video) from a channel I recommend and Ill start doing some upper body mobility before my upper body workouts.
Training: Arms
Supersetted biceps with triceps.
Cross body hammer curls (Fat Gripz*)
2x30lbx15*(These were tough)
4x35lbx12(Normal just squeezing very hard)
Rope push downs
2x50lbx15
4x60lbx12
Alternating dumbbell curls(Fat Gripz*)
4x20x12*
Curl attachment push downs(felt pretty good)
4x60lbx20
Machine Preacher curl
4x(70x12,55x15)
Dips
4xBwx20
Arms felt really good, especially triceps on dips and my bis on the preacher curl after using the fat gripz.
Training: Legs(at my university gym)
Lying Leg curls
70lbx12
80lbx12
90lbx12
100lbx10
110lbx10
130lbx10
100x10
80lbx10
60lbx10
70lbx10
80lbx10
90lbx10
100lbx10(partials everywhere)
Leg Press with pair of monster-minis(black) 3 sec descent
1ppsx8
2ppsx8
3ppsx8
4ppsx8
Leg Press drop set
4ppsx20(gave up here, had to rest 3 times to finish wasn’t even sure to include it)
Standing Calf Raise
2x50x200lb
20x200lb
Glute Ham Raise
monster-mini held in chest x7, bwx3
monster-mini held in chest x5, bwx5
I didn’t do the mobility stuff the day before so I did it right before workout(quite haphazardly) and it affected strength levels quite a bit. Ill do dumbbell RDLs and kneeling leg curl before going back to Glute Ham Raise, they are though enough with body weigh, but with the monster minis cut my volume quite short.
This pic was taken yesterday and I confess that I have been eating more than 200 grams of carbs some days. Below is how my weigh has been fluctuating since I last posted a photo.
4/21 189.8
4/22 191.2
4/23 187.4
4/24 188.2
4/25 187
4/26 187.6
4/27 188.2
4/28 189
4/29 190.2
4/30 188
5/1 187.6
5/2 188.8
5/3 187.6
5/4 190
5/5 190
5/6 189.8
Training: Chest and Shoulders
Low Incline Db Twist Press
40lbx12
45lbx12
50lbx12
2x55lbx10
55lbx9+3
Banded Bench Press(Light bands orange)
barx8
95lbx8
135lbx5,5,4+2
Smith Machine Incline bench
1ppsx20,15,15
Banded Ladder push ups on smith with micro mini(orange)
10 low
10 med
10 high
Cage Press
5x65lbx5
Super set
Seated Bent over rear delt raise/row
4x10bx20
Seated band side raises(micro mini orange)
4x20
For the banded bench I used the set up in this video.
For the the shoulder super set I just used Antoine Vaillant’s most recent video where he recommends this super set for the pump. I really couldn’t hear what he called the first exercise but his tip about the elbows made my rear delts feel fantastic and should of probably done it with 15lb dumbbells. The tension provided from the micro mini band was too much for a solid contraction although I did get a good pump.
Training: Back and traps(University Gym)
Prone Shrugs T-bar Machine no Chest support
4x1 Platex12
T-bar rows
1 Plate x12
1 1/2 Platesx12
2 Platesx12
2 1/2 Platesx12
3x3 Platesx8
Db Row
3x85lbx12
Stretchers(Felt great)
4x100lbx10
Dumbbell Shrugs(3 second hold at top)
4x70lbx12
Banded Deadlifts (monster mini black)
135lbx17(with band)
Well I like the prone shrugs, felt like my back got more engaged in the t-bar row than they normally do if I start with them or don’t begin with pull ups or something. Deadlifts here felt the same with my right hammy activating more than my lift during the movement.
Training: Arms
Supersetted biceps with triceps.
Cross body hammer curls (Fat Gripz*)
2x25lbx15*
4x35lbx12(Normal just squeezing very hard)
Rope push downs
2x50lbx15
4x60lbx12
Straight bar curl(Fat Gripz*)
4x40lbx12*
Curl attachment push downs(felt pretty good)
4x60lbx20
Machine Preacher curl
4x(70x12,55x15)
Dips
4xBwx20
I liked the straight bar curl and will bump it up to 50 lbs next time and do more fat bar work.
Training: Legs(at my university gym)
Kneeling Leg curl
70lbx15
80lbx15
90lbx15
100lbx15
110lbx12
120lbx10
130lbx10
Leg Press with pair of pro-minis 3 sec descent
1ppsx8
2ppsx8
3ppsx8
4ppsx8
5ppsx10
Leg Press drop set
5ppsx5
4ppsx12
3ppsx15
2ppsx20
1ppsx20
Timed sets of calves on Leg Press (1 minute with 1 minute rest)
4x1pps
Db SDLS
3x35lbx20
I started out with the kneeling leg curl due to finding out that one of my hamstrings is more dominate during deadlifts at the end of my back workout so I’m going to be doing these more often either at the start or end of my leg workout. I also think I figured out how to band them as well. The set with 5pps felt better than last time although it was very difficult to increase what I did by 2 reps lol and I feel I didn’t do that well in the drop set. I liked the timed set for calves although I think ill make it 2pps next time while on the DB SDLS/RDLS I just kept good form on them and hopefully that will fix the imbalance when deadlifting.
Training: Chest and Shoulders
Low Decline Db Twist Press(25lb plate one end to elevate one end)
35lbx12
40lbx12
45lbx12
50lbx12
3x55lbx10
Incline Bench Press
95lbx8
135lbx8
145lbx8
155lbx5
Smith Machine Incline bench
1ppsx20,15,15
Ladder push ups on smith
12 low
12 med
12 high
Cage Press
5x65lbx5
Partial laterals
3x40lbx35
Band face pulls(with micro mini band(orange))x50
Bent over rear delt destroyer 30lbx60,10lbx30,5lbx10
Well I certainly liked the slight decline on the DB twist press although I’m going to forgo the ladder push ups in place of banded normal push ups if I do them. I need to work on my shoulder mobility/stability to go as low as Meadows recommends on this exercise.
Also woke up at 187 lbs this morning which was nice and probably explains some loss of pressing strength in the incline bench.
Training: Back and traps
Prone Shrug/Row superset on Supported Row
1 Plate 12/12
1 1/2 Plate 12/12
2 Plates 12/10
2 1/2 Plates 10/8
3 Plates 10/7
One arm barbell rows( with Meadow row attachment)
25lbx20
50lbx15
5x60lbx12
Narrow grip low pulley row
80lbx15
90lbx15
100lbx15
110lbx15
120lbx15
130lbx15
Dumbbell Shrugs(3 second hold at top)
60lbx12
65lbx12
70lbx12
75lbx12
Farmers Walk
3x60lb Db
The supported Row was crushing my chest, not sure how Meadows bands this exercise. One arm rows felt fine while I think I shouldn’t do the low pulley row without a friend there or using a new attachment. Hopefully I hit arms tomorrow. Habits are a powerful thing.
Training: Arms
Supersetted biceps with triceps.
Cross body hammer curls (Fat Gripz*)
2x20lbx15*
4x25lbx12*
Rope push downs
2x50lbx15
4x60lbx12
Curl bar curl inner grip(Fat Gripz*)
4x50lbx12*
Curl attachment push downs(felt pretty good)
4x60lbx20
Machine Preacher curl
4x(70x12,55x15)
Dips
4xBwx20
Today felt like a very good arm workout and I think my triceps get more activation from working with fat grip. Still didn’t like the curl bar but it wasn’t bad with the Fat Gripz and will try to find the straigh bar next time.
I think I’m getting pretty good at Dips but the gym I workout at usually doesn’t have a dip belt so it may be time to invest in one although I will be getting the Weigthliftng belt first in terms of priority.
Hopefully Job hunting and my summer classes goes well.
Training: Legs(at my university gym)
Banded Kneeling Leg curl with pro-minis
50lbx12
60lbx12
70lbx12
80lbx12
50lbx12*drop set
Lying Leg curls
100lbx12
110lbx12
120lbx12
Leg Press with pair of pro-minis 3 sec descent
1ppsx8
2ppsx8
3ppsx8
4ppsx8
5ppsx12(There were one or two rest pauses in there)
Leg Press drop set
5ppsx8
4ppsx12
3ppsx20
2ppsx20
1ppsx20
Timed sets of calves on Leg Press (1 minute with 1 minute rest)
4x1 1/2pps
Walking Db Lunges
3x12x25lb
Glute Ham Raise
bwx10, pro-mini held in chest x3
2xbwx7, pro-mini held in chest x5
RDL
2x95lbx20
I went a little hamstring crazy today in the number of exercises done today just to experiment. Banded kneeling leg curl is fantastic for activating the hamstrings especially the sleepy hamstring on my non dominant leg, lying leg curls weren’t really necessary but felt like doing them. Likewise I would of been fine finishing either with the Glute Ham Raise or RDL/ Db SDL and both felt pretty good. I know I said I would stick to low weights with the RDL but they felt pretty good and I think I can get better with the MMC with them if I plant both my feet “through the floor” evenly using a heavier weight like 135 lb. 1 1/12 plates for timed set of calve raises gave my calves an awesome feeling when I really focused especially towards the 3rd and 4th set. Walking Lunges made me look so weak due to being so gassed after those exercises but generally my work capacity is quite low on leg day and sucking at lunges; idk how girls are so good at them. Anyways I did them due to all of the hamstring work I did although I should do them more often regardless of how much hamstring work I do.
I did some mobility about an hour before the workout which I believe contributed to having to rest pause on my last set for leg press. I did the banded hip stretch which I’ve shown before and held onto a band at the bottom of a pistol for 2 minutes on each side to work on ankle mobility which was pretty brutal.
The grant money supporting me as a Physics TA dried up so I picked up an application to work at the fitness center at my university during the summer. Hopefully I get it.
Edit: My entire legs are still amazing sore from this workout especially the hamstring and glute on my weak leg 5/23. I think the first exercise is a winner and ill still need to do walking lunges which I hate.
Training: Chest and Shoulders
Low Incline Db Twist Press
40lbx12
45lbx12
50lbx12
3x55lbx12
Banded Bench Press(Light bands orange)
barx8
95lbx8
4x135lbx5
135lbx4+2
Banded push ups with pro mini
4x12(there were some girl push ups in there)
Smith Machine Incline bench
1ppsx20,15,12
Super set
Partner assisted negative machine laterals
55lbx12,12,12,12(some partials towards the end)
Partial laterals
4x40lbx35
Cage Press*(Fat Gripz)
5x65lbx5
Incline bench rear delt destroyer 40lbx60,20lbx30,10lbx12
Today was a pretty good chest and shoulder day and in general felt stronger. I set up the bands incorrectly in the bench press so it was a bit akward when I was racking the weigth. I like the banded pushups more than the ladder push ups on the smith at my gym since the lowest position is too high and my shoulders don’t like it. I like fat grip work but I feel I need to increase the poundage I use on Cage Presses. The superset left my Lateral delts quite pumped and for rear delts I started out with banded face pulls but only had my mini band which provided too much tension compared to the micro band.
Training: Back and traps
Chins 35 Netural and supinated
One arm barbell row/meadow row super set
25lbx20
50lbx15
3x75lbx12
Narrow grip low pulley row
100lbx15
110lbx15
120lbx15
130lbx12
Supinated grip pulldown
100lbx12
110lbx12
120lbx10
Dumbbell Shrugs(3 second hold at top)
4x40lbx12
I felt like I got more out of the chins than last time and the row superset felt quite heavy since I haven’t done it in a while though still useful. The proceeding exercises also felt good from the activation my back got. I need to work on shoulder mobility.
