3 DAYS INCLUDED
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10-14-10
Summary:
Nice workout today, still adjusting to the new diet and routine though. I’ve been good keeping my net carbs sub 100, I just need to figure out the best way to split the rest of the calories between fat/protein. Not sure which I should put more emphasis on
Morning weigh in: 131.8lbs (still a little less than last week due to loss in water weight)
Workout - Hypertrophy chest/arms (lots of supersets)
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DB Incline Bench
Sets: 50’s x 10, 10, 10
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BB Close grip bench
Sets: 115 x 5 / 105 x 10, 10
-Never done this too much, had to guess on weight at first. How close should grip be?
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DB Flat Bench
Sets: 50 x 10, 10
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A - BB Curl: 70 x 10, 9, 8.5
B - Lying DB Pullover: 25’s x 10, 10, 11
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A - Standing Tricep Extension: 25’s x 10, 10, 10
B - Alternating Hammer Curls: 35’s x 16, 16, 16 (8/arm)
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DB Flyes
Sets: 40 x 10, 10, 10
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A - Forearm Curl: 60 x 10, 10, 9
B - Dragon Flag leg raises: 12, 12, 10
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Bodyweight Dips (short rest): 10, 10, 9
Total Time - 70 mins including warmup, cooldown, & stretching
Macros ~ 2710cals (122f, 270pr, 142c - 43fiber)
55carbs pre/postWO
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10-15-10
Summary:
I’m really enjoying the change of the new routine I’m on. Felt a good pump in my shoulders/back for sure!
Morning weigh in: 131.6lbs (granted, it was right after dropping a load haha)
Workout - Hypertrophy Shoulders/back (lsupersets again)
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A - Seated DB Shoulder Press: 35’s x 10, 10, 10
B - Standing DB Front Raise: 20’s x 10, 10, 10
-Really slow on front raises to keep form
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A - 1 arm bent over row on bench: 55 x 10, 10 / 60 x 10
B - Standing DB Arnold Press: 30’s x 8, 8, 8
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A - Wide Grip Pull ups: 8, 7.5
B - DB Shrugs: 60’s x 12, 11
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A - Narrow Grip Chin ups: 7, 7, 7
B - DB Upright rows: 25’s x 10, 10, 10
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T-bar Row: 100 x 8, 8, 8, 9
-using custom setup of Barbell wedged in corner
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Burnout Pullup set: 8 to failure
Total Time -63 mins including warmup, cooldown, & stretching
Macros for the day~ 2680cals (116f, 275pr, 131c - 38fiber)
Had banquet dinner at a Hilton so I had to guess a little bit.
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10-16-10
Summary:
After a week on this new routine/split I’m feeling great. I can definitely tell I was starting to get muscle memory in my regular lifts and this is a nice change. Hopefully the diet change will give good results as well.
Morning weigh in: 131.8lbs
Workout - Hypertrophy Legs/Calves
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A - Front Squat: 115 x 10, 10, 10 / 120 x 10 / 125 x 10
B - Standing Barbell Calf Raise: 165 x 12, 12, 12, 12, 12
-Started low on front squats to make sure I had the form down. Hurts my wrists a little
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A - Seated Leg Extensions (Very Slow): 100 x 12, 12, 12 / 105 x 12 / 110 x 12
B - Lying Leg Curls: 70 x 10, 10, 10, 10, 10
-My curl machine makes them pretty tough
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A - DB Calf Raises on ledge (Slow once again): 70 x 15, 15, 15, 15
B - Straight Leg Deadlifts: 155 x 8, 8, 8 / 165 x 8
Ab Circuit
4. A - Russian Twists: 30 x 20 / 40 x 16, 16
B - Weighted Hanging Leg raises: 25 x 10, 10, 10
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Weighted decline crunches: 25 x 8, 8, 8
-Dumbbell held behind neck
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Plank Variations to failure (2 mins)
Total Time -78 minutes w/ warmups and whatnot included
Macros for the day~ 2730cals (118f, 273pr, 138c - 34fiber)
-First day using WMS after workouts; 65carbs pre/postWO
-Meal of the day: 8oz ground turkey meat with broccoli