01/13/2018– DE upper
Warmup: band stuff
135+ chains 1set (40lbs)
Front raise/ side delt raise SS
15s x10 x 3 sets (I’ll add a set each week to push vol)
DB single arm row: pull through the elbow to hip
50x10 x3. These were money…long time since I’ve done these.
Seated DB clean and press
20x8 (wow my shoulders were smoked)
Hanging knee raise:
X10 x5 sets
Nice DE day. We will push volume up on the accessories in 3-4 week cycles. Due to the shoulder not really ready to heavy press I’ll work the repetition method 6x6 with 50-60% (I’ll check the lift rep chart) and progress the weight each week until I hit a stall then go 8x8, then 10x10.
Low carb most days, carb load on leg days pre workout and chest meal post workout.
I’ve been thinking that I can cycle carbs and let my body use them to recover from big workouts and then starve the body of them after refueling. One day a week will be low calorie in the -700/1000 range. But maintenance calories on other days 2800-3000 calories with low carbs. For cabs I’ll have 1cup of rice at lunch each day and try to limit or avoid carbs the rest of the day.