I added a preworkout shake consisting of 1 scoop whey, carb powder, creatine and honey.
I also changed my exercise selection. New one is this:
1:1 arm db row, decline bench, alt db curl, machine standing calf raises.
2: seated db press, squat, rope pushdowns, leg curls, hanging leg raises.
3: flat bench, weighted pullups, bb curl, seated calf raises.
4: upright row, hack squat, weighted dips, rack pulls, cable crunches.
5: hammer machine row, incline bench, standing calf raises, hammer curls.
6: seated bb military, squat, dead stop cgbp, floor deads, weight roman chair situps.
First time in the gym in about 2 weeks after a fruit and veggies only diet for those 2 weeks. Damn do i feel weak.
Day1, ramp 1, week 1
BodyWeight: 158 workout length:about 30 min.
To determine how much i used, if its a db exercise i state how much each db weighed. if its barbell i write how much weight was on one side of the barbell not including the bar. its easier for me.
1 Arm db row: 2 warm up sets. 85/15,15,13
Decline bench: 1 warm up set. 55/13, 50/11, 45/10
Alt. DB Curl:35/15,10 30/13
Machine standing calf raises: 2 warm up sets and stretches. 285/15,15,14
At the end of db rows, i got a little sloppy. Tighten up.
Lower back lost alot of strength. Use less weight on decline to hit target weight. Get a watch to time rest periods.