1/1/2022
14 minutes traction to work on impingement
Pullups
6,4,3X5sets
T-bar
97.5X15,15,12,10,10
Curls
70X9,7 Too heavy
65X7,6,6,6,6
1 minute rest
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1/1/2022
14 minutes traction to work on impingement
Pullups
6,4,3X5sets
T-bar
97.5X15,15,12,10,10
Curls
70X9,7 Too heavy
65X7,6,6,6,6
1 minute rest
1/1/2022 p.m.
Overhead Press
70X15,13,12,10,10,10,10,7
1 minute rest
Burned them out pretty good. Handled 70lbs well, we'll go to 75 next time.
Slower and steady.
1/2/2022
Morning weight:
190.4 @ 21.2%
Alright through the holiday feast, time to get rolling.
1/2/2022
Squat
135X10
185X10
205X10
225X5X5sets
185X10 (Focused on stretching into the bottom)
Calve Raise on LP machine
255X24,21,20,17
Superset with
Hammer Abd Crunch
70X23,14,11,8
2 minute rest
Notes:
After the last workout I thought that I had moved up too quick on the Squat. Today 135 felt horrible and 185 felt worse. But when I got to 205 it felt a little too good so I thought I would try sets of 3 at 225. 5X5 went ok. Shoulders are tight, really tight all over. I don't know, when I started I thought if we could get to 185 for five sets of 10 that would be ok. No agenda just put on muscle and down the road add aerobics and lean up. But the weights a longer commitment 7 months not 7 weeks.
Get control of the meal plan now, today! What I want is a very very slight deficit. That's all.
1/2/2022 p.m.
Bench
135X10
155X10
170X6,6,4,4,5
150X11
2 minute rest
Overhead Press the day before Bench is not the best programming. I like the deadlift at home on Wed and the Squat early at the gym on Sunday when hardly anyone is there. I think 3 times every 2 weeks for the upper body movements. 13 workouts every 2 weeks. No time for cardio right now.
1/3/2022
Morning weight: 191@21%
We're averaging ~ 151 lean used to be ~ 154.
Need to gain 3lbs of muscle and lose ~ 12lbs of fat.
1/5/2021
morning weight:
191@21.1%
Weight seems to have stabilized, at least it's not climbing. We'll stick with this meal plan and see if it starts drifting lower in a week or so.
1/5/2022
Deadlift
135X10X10sets
1 minute rest
Sticking with the 35s to add a little deficit.
Slower and steady.
1/5/2022
#2
Pullups
7,4,4,4,4,3,3
T-bar Rows
100X16,13,12,9,8
Curls
65X10,8,7,7,7
1 minute rest
Lots of traction and stretching, impingement is improved.
Hey Buck,
Are you doing any form of cardio? Sorry if I didn't go back enough pages but I haven't seen you mention it. Curious if you aren't, if you'd add 30 minutes of walking (split up however you want / or all at once) will affect your goals. Cardio doesn't have to be HIIT or the stairmaster...hell on your knee's.
3 small walks per day if possible post meals will also help regulate glucose and insulin sensitivity. FWIW.
Usually I do a lot of cardio, at least 45 minutes three times a week and it's vigorous. For instance 20 flights on the sledding hill with a 40 lb vest and last Summer I did a bunch of runs in the 6-9 mile range.Quote:
Originally Posted by Preston
I'm not going to any cardio here in the short run. My focus is on packing on as much muscle as I can and quite frankly I'm having a hell of a time recovering from the weight workouts. Also realistically I just don't have the time. I'm barely able to get the weight lifting programming in, having to do doubles on my days off.
Your point is valid, just not right now.
30 minutes of total stretching today consisting of 20 minutes of traction and 10 minutes of neck hanging.
Been getting impingement radiating to the right shoulder, but it's not he shoulder because when I do the traction the shoulder pain goes away completely. I need to make this a priority going forward. I'm going to log it for accountability.
Solid copy on all. I hear you on the recovery as well.Quote:
Originally Posted by Buckfever
1/7/2022
Morning weight:
190.4@21.1%
Took a look at my macros and the meal plan calories are right at 2400 with the carbs @ 40% which is fine but the fat is a little too high and the protein a little too low. I need to cut the desert a little and I need another serving of protein. Just a minor tweak.
1/7/2022
Bench
135X10
155X10
185X4X4sets, 3X3sets
2 minute rest
No pump set thought that was plenty of volume.
Would you be willing to share your macros?Quote:
Originally Posted by Buckfever
1/7/2022
#2
Overhead Press
75lbsX10X10sets
2 minute rest
Upped the rest to 2 minutes, I did not want endurance to be the limiting factor. Never really liked it before, but I found the groove on pressing and I really like it now.
Now keep in mind I'm not measuring this stuff everyday so it's approximate but yesterday wasQuote:
Originally Posted by Preston
Calories Carbs Fat Protein
Totals 2,378 224 102 139
Your Goal2,400 240 80 180
Remaining22 16 -22 41
I'm shooting for 40:30:30
So I need another serving of protein and one less serving of fat. Small tweak.
Intermittent fasting eating in a 3 hour window, 3 meals 5:30 7:00 and 8:30
1/7/2022
Stretching.
Yesterday and today totals:
Traction: 48 minutes
Neck hanging: 17.6 minutes
1/8/2022
Well it seems pretty well impossible to hit the protein target without whey. I did a pound of chicken breast yesterday and wasn't even close.