Day 2 update Nov 6th
you do shoulders the day after chest? my triceps are usually too nuked to do any presses the next day
i wont lie; i was thinking about this fact and it was definitely harder to do em today; i think i may place these with leg day instead :bigeyes:
cant wait to see your numbers bro!
here you go buddy! with the update! Huge volume today; i think it may have been too much!!
Shoulders/Back
Mood level
At baseline, just calm and good
Strength level
- same
Endurance level
Good!
Side effect level
None! yet!
Sleep quality
Great!
Appetite
I'm still working on it! Coming off a 1600 cal diet straight to a 2800-3000 diet will take a bit of effort!
Today's training
Shoulders/Back - Volume phase! goal is rep range of 6-10 except where listed
Tempo: 2/1/3 which makes this even harder!
1.DB Delt Press - 45 (10,), 50 (8), 50 (6), 60 (3), 32.5 (14) goal was 20 :sad3:
2. DB Delt Lateral - 32.5 (10,10,10) 20 (20!!) yes!
3. Seated Bent Over DB Lateral Super strict- 22.5 (12), 22.5 (10) 22.5 (8), 12.5 (20!)
4. Wide grip Pull-up - BW +10 (9), (7,6,), BW only (9)
5. Bent Over BB Row - 195 (10!), 195 (9), 195 (10), 135 (19)
6. BB Shrug with a squeeze on top - 315 (8), 315 (7), 315 (7), 225 (20!!)
7. Lat pull down with a squeeze - 120 (10,8,7), 50 (20) with slow ass negatives!
8. Conventional Deadlift- 255 (8), 255 (7), 255 (8),
** sidenote = i really hate high rep deads (high rep to me is over 4 reps haha)
PostWO Shake - 2 scoops whey, 1 tbsp olive oil
Diet Macros
254 g protein
165 g carbs
88 g fat!
TOMORROW'S PLANS: Either rest day or Legs/Abs hmmm