Hit chest & tris tonight. Here were the numbers.
8/12 Chest & tris
Warm up/rotator cuff exercises
70x15, 70x14, 90x10, 90x9, 100x7, 100x4
BW+65lb chain X 13, 11, 10, 8
High cable crossover: (lb each side)
70x15x3 (DS) 60x13
DB lying tricep extension:
25x15, 30x13, 35x12
25x15, 25x14, 30x12
Tricep rope push down:
Couple side notes:
Sitting around 189 right now. That carb refeed really dumped glycogen in my muscles lol honestly, I feel like I've been hitting too low cals lately. My strength just feels like crap. Granted, the guy I'm training with focuses more on strength than I'm used, so I feel somewhat behind, but being -500 cals everyday is taking its toll on me. So, I'm going to slowly up my calories to the 2,300-2,400 point, which is still gonna have me in a defect, but I'm gonna try out carb cycling. I know I previously stated my body doesn't need a huge abundance of carbs to function, but I don't really feel I can do the <100g. So I'm gonna start out with low/moderate/high carb & repeat to start, & will go from there. I really wanna cut this fat, but I feel like going too low cal might be putting too much stress on my body right now. Like I said, just an observation & will keep adjusting accordingly.
Nice! You got after it on db bench. Weighted dips are my favorite.
Ya if you really squeeze your pecs and dont lock out, they are killer. I just hit a pr the other day. Pretty stoked about that.
Forgot to post up final macros from yesterday.
Going to try to hit around there for workout days, 2,500-2,600cals on leg days, & around the 2,1-2,200 mark on off days.
4 whole eggs
1/4 cup almond milk
Sautéed peppers & onions (tsp coconut oil)
3.5oz sliced turkey breast
1/4 cup shredded Italian cheese
2 tbsp guacamole
Black bean & corn salsa
1 slice whole wheat bread
2 tbsp PB
1 tsp coconut oil
1st dose of AAv2 upon waking with coffee. 1 pill 2 hours after breakfast, 1 pill pre with 1 scoop Alphamine & E. Heading to hit back, maybe some Bis. Will try & post up some post WO n00dz.
PES ALPHAMINE Log
Hit back today. Ended up being a little shorter than I wanted but I thought today was my day off of work when really its tomorrow so kinda rushed through things. Focused more on high reps & slower contractions. Here's what it looked like.
BW pull-ups: 3x10 (WG/NG/CG)
115x20, 135x18, 165x14, 185x11 205x7
WG OH pull-down:
100x20, 120x18, 140x15
CG v-bar low cable tow:
100x20, 120x20, 140x17
CG UH pull down:
85x20, 100x17, 120x15
WG low cable row:
Standing straight bar pull down:
Took a couple pics after workout, I'll post up in a few. In the mean time, here's my post WO meal:
7oz grilled chicken breast
1 cup sautéed cabbage & sliced red apples
Gettn pretty slutty with the food porn. Nice!
Workouts beast, food porn beast.
Nice work Pow!!!
Zach still holds food porn title
...::: EBF REP :::...
THE FUTURE OF LEAN
Had some trouble uploading gym pics from mobile so I'll do them from my laptop this afternoon.