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.
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.
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.
"Real leaders are ordinary people with extraordinary determination."- Anonymous
Fraternal order of the Animal --The Enforcer The Crew™
Saraigh
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.
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.
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.
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.
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.
Solid copy on all. I hear you on the recovery as well.
"Real leaders are ordinary people with extraordinary determination."- Anonymous
Fraternal order of the Animal --The Enforcer The Crew™
Saraigh
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.
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.
Would you be willing to share your macros?
"Real leaders are ordinary people with extraordinary determination."- Anonymous
Fraternal order of the Animal --The Enforcer The Crew™
Saraigh
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.