3 hours fasted cardio??? Whaaaaaaat?
indeed lets hope your keeping your muscle and burning the fat.Mich, usually squats would get me pumped up too. However, squats on your second consecutive depletion workout while eating half of maintenance calories suck, and will not get you pumped for the rest of the session. Its a FACT, lol.
Today was another day where I had about 3 hours of fasted low intensity cardio. I really don't think its causing me to burn any extra muscle, but i'm DEFINITELY getting leaner...
What is "spillover" and how is it so detrimental that it can undo a couple weeks of hard work? That just seems unlikely, and makes me not want to do UD2.0.Today was a nice day off from the gym. I probably needed it, even though i didn't want a day off. I definitely spilled over yesterday. I feel like i'm looking softer today than I have in a couple weeks. Its a pretty depressing state to be in because i've been working my butt off, and now it seems like i've lost a couple weeks worth of progress. I'm hoping that i'm just holding water, but its hard to be optimistic today. The worst part is that I didn't even cheat on the diet. I ate within my carb and calorie range.
Oh well, nothing I can really do about it now. I'm going to be busting my butt in the gym again tomorrow. I'm going to go in and do some fasted cardio. Hit a quick heavy weight session. Then come back a few hours later to do my first depletion workout of the week. It should be fun.
can't wait to see how the 400lbs atg goes bro.killin **** man fo realPure Awesomeness to Follow...
Today's Workout:
ATG Squats: 225x5,275x3,315x3,(wraps on) 345x10 PR!!! (would have tried more with a spotter)
Bench Press: 135x10,225x5,275x9 PR!!! 245x12 PR!!!
Rack Deads (deadstop): 315x12,365x8 (really focusing on back tightness)
Bent Over Rows: 225x12,245x8 PR?
Machine Military: 310x12 PR!!! 330x8 PR!!! (had to stack extra weight on the pin)
Donkey Calf Machine: 310x12 PR, 350x8 PR
Leg Ext: 305x8 PR!!!
Leg Curl: 210x8 PR!!!
Lat Pull Down: 260x7 PR
Pull ups: BWx15
DB Curls: 50'sx8
Lateral Raise: 30'sx8
Man I felt strong today. I waited a bit longer before working out today, after I started my carb up and I think it made a difference. Usually when I put 300+ lbs on my back it feels heavy, I didn't get that crushing feeling today. Bench press... FINALLY!!! Its about time I set a PR on this. My old PR of 265x9 had been there for almost 2 years!!! So stoked I finally put that one away. The machine military press was also pretty freaking awesome. My shoulders haven't bothered me in a while and they are finally starting to come up. I pushed some huge weights on this exercise today. I wanted to get some tricep work in, I'll add some extra work for them on Monday. They got hit pretty well from just doing my pressing exercises though.
My quads are already feeling pretty sore... I love it. Monday WILL be another PR day. Going 400x3 I think on ATG Squats...
Thats some crazy stength. How much do they clean?Volcom: They are the throwers and weightlifters from my university. They've definitely got some ridiculous strength feats. One weighs about 280, and the other is about 215, they have both hit 600 ATG. Strong strong dudes.
KNEW YOU COULD DO IT MAN!!! PR PR PR!!!!Today's Workout: EPIC
ATG Squats: 225x5,275x5,315x5,335x3,355x3,400x4 PR!!! 420x3 PR!!!!!!!!!!!!
Bench Press: 225x5,255x3,275x3,295x3,310x3 PR!!!
Deadstop Bent Over rows: 225x3,245x3,265x3
Low Rack Deads: 275x3,315x3,335x3,355x3,375x3 (deadstop)
BTN Push Press: 135x5,175x5
Pull ups: 45x5,5,5,5
BB Curl: 135x3,3,3 PR
So today's workout was pretty epic. After squats, I didn't really feel like going heavy on anything else. I accidentally loaded up 400 instead of 375 I got it for 4... When I looked back at the weights, I almost flipped out. I was stoked, then decided to go for 420 and I freaking smoked it. So pumped about it. Nothing left to say. Awesome.
sounds like a solid day in the gym to me.Today's Workout:
Incline Bench: 185x15,15,15
Bent Over Row: 185x15,15,15
Standing Calf Raise: 200x15,15,15
RDL: 185x15,15,15
Pull ups: 15,15
Leg Ext: 145x15,15,15
Close Grip Pull Down: 145x15,15
BB Curls: 45x20,20
Rope Tri Ext: 70x15,15
PecDeck: 145x15,15,15
Machine Lateral Raise: 220x15,15
Pretty good workout today. It took about 45 minutes. I abbreviated the workout a bit, but I feel like i still got some good depletion work in. I supersetted everything, and I was definitely feeling a bit queezy by the end, but I did have a really nice pump. I didn't try to set any PRs today, just tried to push the pace on everything. I was out of breath pretty much the entire workout and my muscles were burning nicely.
random back injuries suck they affect everything you do most times.hope you recover soon.Well today was a pretty awful day. I've been ridiculously tired the last two days from VERY little sleep, due to time commitments. On top of being in a zombie state, I managed to pull my right erector in my back. I'm really hoping its better real soon, tomorrow would be nice... I had to skip my workout today and rugby practice. Man this kind of stuff pisses me off. I really don't need any set backs right now. I want to be back by Thursday, and I HAVE to be back by Saturday. We've got a big game Saturday that i'll be playing in regardless of the state of this injury. Ugh, wish me luck.