Calebsmittys 1-Andro Run

[calebsmitty]

I do want to keep milt pressing in the program. I'm trying to keep the big lifts alive.

[snagencyV2.0]

kleen brings up great point

change of exercises within the program/week-to-week, even upper-to-upper (or lower) days = big win
constant change is a premise i embrace
muscle adapts to stimulus much more quickly than some give credit for
it is not enuff to just think of it in terms of "adding weight" week in / week out

again - lots of factors involved here, and you have a lot to exhaust before you "need" to start worrying about some of these things..but the premise man - it is never too early to learn fundamentals

[calebsmitty]

No doubt. I'm not married to the program. Just using it for a place to start. Don't want to over think anything at this point.

[MrKleen73]

Especially on the supersets, the straight sets not as much.

[calebsmitty]

Not sure how many of you are fans of EliteFTS.com. They have some great equipment. I just bought a pair of blast straps (like olympic Rings) for $50 (60 with shipping). This is a great deal. Could be used like TRX or gymnast rings for pushups, dips, etc. Been wanting some for a while finally got them on a good sale.

[MrKleen73]

Nice I may look into.that.

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[calebsmitty]

Nice I may look into.that.

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This the best deal on blast straps I have seen. T shirts are awesome to.

[calebsmitty]

Training today was chest/back

Used machines for ease of transition to avoid loss of time.

Hammer st incline press two warmup sets with45s, working sets 80 each side x10, 85x10,90x8

Meadow row (after 1:30 sec) 1x12(80), 1x10(80), 2x10(70)

Hammer decline 80 per side 4x10(12 on first set)

Hammer high row 4x10 had to drop weight each set to finish

8 min interval on elliptical (30 s sprint) machine turned off on me

I finished this in less than 30 minutes. I was spent. Recovery is fast. Could have taken a Short break and done more work. But this is what I was looking for. This allowed me to get a good amount of work done in a short time period. I also know my work capacity is weak. In the future I know how I can extend this to get some additional work. So far I'm pleased.

[calebsmitty]

Macros

Prot. 273g
Fat 157 g
Carb 187g

3200 calories.

[DreamWeaver]

Not sure how many of you are fans of EliteFTS.com. They have some great equipment. I just bought a pair of blast straps (like olympic Rings) for $50 (60 with shipping). This is a great deal. Could be used like TRX or gymnast rings for pushups, dips, etc. Been wanting some for a while finally got them on a good sale.

They have TRX at our gym, I use them for stretching.

[calebsmitty]

Legs and core

Single leg squat 4x10, drop on last set. Just kept reping 3s till I couldn't (60 sec rest)

Stiff DL with jump squat superset, AMAP(30 sec rest) 3 sets

Plank( at least 40 sec hold) x cable rope crunch (30 sec rest)

Good and fast. I had to switch day 4 with day 2 because the gym was packed with shruggers and curlers.

Recovery feels fast. I might take this a little further next week.

[calebsmitty]

Pic from yesterday. I think I look much leaner. A little flat from low carb. But leaner for sure.

[snagencyV2.0]

for sure leaner man, good work
beard looks a lil leaner too

[calebsmitty]

for sure leaner man, good work
beard looks a lil leaner too

Yeah it was a little rough for a while

[DreamWeaver]

for sure leaner man, good work
beard looks a lil leaner too

Agree leaner for sure.

[calebsmitty]

Damn. I didn't mean for pic to be so huge. Makes me look super wide.

[calebsmitty]

I am so damn sore. I left the gym after the last to sessions feeling like I didn't do much. After 5 min. I felt just fine. I have to fight the urge to keep going. But I know I'm doing something right because I havn't felt sore lats like this in a long time. chest is very sore as well. And legs from last night are very shaky this morning. I think my body is pissed off at me.

I am planning on adding something on the end as I acclimate myself. My thought is to make it a complete upper body/lower body session. Complete the prescribed exercise and then add say arms (superset) at the end. Exercises I basically chose based on what is available. So it changes each time.

[snagencyV2.0]

Damn. I didn't mean for pic to be so huge. Makes me look super wide.

the one you posted of your face & beard earlier was ginormous
lol
why you think i said fear the beard?

[calebsmitty]

Macros yesterday

Prot. 277g
Carb 193g
Fats 143g 3200 Cal.

I have been trying to keep my calories up. While maintaining Carbs at 200 or less. I am planning on going carb crazy on Saturday.
Need to find something quick and easy to get some extra calories.

I don't seem to have time to eat these days. Every meal is on the run. Eggs in class (boiled), 25 min. lunch, quick dinner before I go to the gym, protein shakes and peanut butter sandwiches in between. One of my new favorite snacks is Chobani Greek Yogurt with chopped walnuts. Only on days I workout. Anyone have any suggestions for food on the run.

[calebsmitty]

I know nothing of computers and cell phones. I have no idea how to make them smaller.