Wilpit
Well-known member
Yea I'm dialed in at this point, training and diet is perfect as you payed out, so just have to wait 25 more days for results...
PNI Treatens Wilpit's Fat
- Thread starter Wilpit
- Start date
Yea I'm dialed in at this point, training and diet is perfect as you payed out, so just have to wait 25 more days for results...
Luke_PNI
Member
Right on !! Keep grindin!
Wilpit
Well-known member
Day 5..
Woke up and completed 25 min of fasted LISS cardio. Walking on treadmill at fast pace.
Thermadex still good with no sides. Starting to get acne on my neck and forehead so maybe test is going up, but possibly to early for the paragon to be the cause...who knows
Took my thermadex and 2 scoops of prodigy about 1.5 hours apart and that worked, had no sides. Prodigy tastes better today with 2 scoops and only 9oz of water. Stronger taste.
Bicep triceps calves
Started with 10 min stair climber, burned 183 calories.
Hybrid lifting day
Rest period and tempo different
Tempo listed with each exercise
Rest periods short with high rep sets and longer with short power rep sets Between 30 seconds and some as high as 3 min. Hard to wait that long but the workout calls for it.
Bb curl 4/0/X
95x6
115x6
135x6
155x2
Upper cable curl 2/1/2/1
42.5x15
65x12
87.5x9
95x5
SS: DB hammer curl/BB preacher curl 1/0/1 40x12/65x9
50x12/85x8
60 alternating 1 handx8/95x3
40x10/45x15 slow slow reps
Close grip bench press 4/0/X
225x6
255x4
275x3
135x8 real real slow
135x7 real real slow
Straight bar push down 2/1/2/1
55x15
70x12
85x9
100x6
SS: EZ bar skull crushers/Bodyweight dips 1/0/1 110x10/BWx 17 failure
110x9/bwx13
Standing calve raise (all 3 tempos for each diff set) last set superset with seated calve raise 155x15
225x12
225x7 superset with seated
225x8 superset with seated
SS: Seated calve raise 2/1/2/1
150x10 ^^^^super set with standing 150x10^^^^super set with standing
Good workout but a little upset at my lack of pump. It's hard for me to get a pump in my arms but I had high hopes. I had pumps at times during some lifts but they went away quick. All in all a good workout.
Ended with 25 min stair master and burned 421 calories.
Another great day. Was extremely exhausted after my workout. Felt arms feeling a little sore as the day went on. Pump was weak today but Def broke down my muscle fibers. I'm going strong and don't plan on stopping.
Also chest and shoulders very sore today and my lower hams are crazy sore.
Calories 2,421
Macros: P-355 C-135 F-42
Random flex pic
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Woke up and completed 25 min of fasted LISS cardio. Walking on treadmill at fast pace.
Thermadex still good with no sides. Starting to get acne on my neck and forehead so maybe test is going up, but possibly to early for the paragon to be the cause...who knows
Took my thermadex and 2 scoops of prodigy about 1.5 hours apart and that worked, had no sides. Prodigy tastes better today with 2 scoops and only 9oz of water. Stronger taste.
Bicep triceps calves
Started with 10 min stair climber, burned 183 calories.
Hybrid lifting day
Rest period and tempo different
Tempo listed with each exercise
Rest periods short with high rep sets and longer with short power rep sets Between 30 seconds and some as high as 3 min. Hard to wait that long but the workout calls for it.
Bb curl 4/0/X
95x6
115x6
135x6
155x2
Upper cable curl 2/1/2/1
42.5x15
65x12
87.5x9
95x5
SS: DB hammer curl/BB preacher curl 1/0/1 40x12/65x9
50x12/85x8
60 alternating 1 handx8/95x3
40x10/45x15 slow slow reps
Close grip bench press 4/0/X
225x6
255x4
275x3
135x8 real real slow
135x7 real real slow
Straight bar push down 2/1/2/1
55x15
70x12
85x9
100x6
SS: EZ bar skull crushers/Bodyweight dips 1/0/1 110x10/BWx 17 failure
110x9/bwx13
Standing calve raise (all 3 tempos for each diff set) last set superset with seated calve raise 155x15
225x12
225x7 superset with seated
225x8 superset with seated
SS: Seated calve raise 2/1/2/1
150x10 ^^^^super set with standing 150x10^^^^super set with standing
Good workout but a little upset at my lack of pump. It's hard for me to get a pump in my arms but I had high hopes. I had pumps at times during some lifts but they went away quick. All in all a good workout.
Ended with 25 min stair master and burned 421 calories.
Another great day. Was extremely exhausted after my workout. Felt arms feeling a little sore as the day went on. Pump was weak today but Def broke down my muscle fibers. I'm going strong and don't plan on stopping.
Also chest and shoulders very sore today and my lower hams are crazy sore.
Calories 2,421
Macros: P-355 C-135 F-42
Random flex pic
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Wilpit
Well-known member
Day 6....
Rest day and well needed. Today was cardio though.
Cardio:
30 min stair master at the speed interval program at level 18 (20 is max) this was treacherous toward the end. Burned 656 calories.
Then immediately hit:
30 min treadmill, incline at 10-15 (max)and speed at 3mph-4mph back a forth. Burned 489 calories
Total burned....1,145 calories
Feeling great. Been crazy disciplined. Haven't even nibbled on anything that's not on my diet plan. Not even a crumb...
Update calories and macros at the end of my day
Rest day and well needed. Today was cardio though.
Cardio:
30 min stair master at the speed interval program at level 18 (20 is max) this was treacherous toward the end. Burned 656 calories.
Then immediately hit:
30 min treadmill, incline at 10-15 (max)and speed at 3mph-4mph back a forth. Burned 489 calories
Total burned....1,145 calories
Feeling great. Been crazy disciplined. Haven't even nibbled on anything that's not on my diet plan. Not even a crumb...
Update calories and macros at the end of my day
dkgreene88
Well-known member
Nice work bro
PalmFist
Well-known member
Nice bro. Looks a lot like my day...
PalmFist
Well-known member
Hell yizzle my nizzle. Been eating a ton of fish and chicken bro. Not too unusual from my regular diet but carbs are way down. I usually take in 300+. Man I'm gonna be hurtin for a week or so until my body gets used to low carb diet!
Wilpit
Well-known member
I can't stand fish. I don't eat it. Let diet is about the same as well but my carbs are actually higher. I Try to stay below 70g on training and non training days but that's not good I'm liking the higher carbs
chefbo
Well-known member
You are rigging killing it dude. Great motivation.
howwedo107
Well-known member
Just got caught up awesome man ill add this thread to my daily readers 
Wilpit
Well-known member
Thanks man. Trying to make this log my best and most disciplined.
Just got caught up awesome man ill add this thread to my daily readers
Thanks man, appreciate it
Luke_PNI
Member
Wilpit
Well-known member
Week 1 down....some pics from this morning right after waking up.
Weight is 205.6...that was just waking up though
Start weight 7 days ago...2013.6
Loss: 8lbs
This has an asterisks for two reasons:
1. I weighed myself upon waking which makes a big difference
2. I'm sure I carb depleted heavily from that firs pic bc I was eating a lot coming up to the start of this competition.
I will update will possibly more pics later and an updated weight.
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A pic of me at the start 213.6
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Weight is 205.6...that was just waking up though
Start weight 7 days ago...2013.6
Loss: 8lbs
This has an asterisks for two reasons:
1. I weighed myself upon waking which makes a big difference
2. I'm sure I carb depleted heavily from that firs pic bc I was eating a lot coming up to the start of this competition.
I will update will possibly more pics later and an updated weight.
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A pic of me at the start 213.6
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Wilpit
Well-known member
Thanks man, and thanks for the work you put in. It feels good to actually have a plan for training and diet instead of doing my own thing. I've never been this disciplined, it's empowering. Hell my wife is proud of me bc she knows how much I love to have a cheat meal/snack every day lol
Luke_PNI
Member
Shows how hard you have to work and what all has to be done in order to reach our goals. Keep setting the bar high for yourself man. Wanted you guys to have a complete package for this log, realizing how important diet, proper supplementation and hard work all need to be stressed the same in order to reach that next level. You made amazing changes in 1 week man ! Continue this and we will continue to prove how much truly can be done in 4 weeks
Your given the information/guidance, but in the end it also comes down to how hard you work and how much you put into it. You are showing your hard work right there my friend. Let the ass kicking continue !!
Wilpit
Well-known member
Shows how hard you have to work and what all has to be done in order to reach our goals. Keep setting the bar high for yourself man. Wanted you guys to have a complete package for this log, realizing how important diet, proper supplementation and hard work all need to be stressed the same in order to reach that next level. You made amazing changes in 1 week man ! Continue this and we will continue to prove how much truly can be done in 4 weeks
Will do and def excited. Hell I'm losing at a higher calorie Intake and higher carbs then I've ever tried before so it's exciting. Thanks again
Luke_PNI
Member
Wilpit
Well-known member
Got it thanks
Wilpit
Well-known member
Day7...
Completed 60 min of LiSS on treadmill. Used the one I have in my basement that doesn't read calories so not sure what I burned. It has no incline either so that's why I did 60 min instead of 40.
Calories 2,236
Macros
P-332
C-78
F-60
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Completed 60 min of LiSS on treadmill. Used the one I have in my basement that doesn't read calories so not sure what I burned. It has no incline either so that's why I did 60 min instead of 40.
Calories 2,236
Macros
P-332
C-78
F-60
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Wilpit
Well-known member
Day 8....
Start of another week and time to keep going strong.
Felt that jittery feeling from my thermadex this morning, so I'm not 100% used to it. But it wasn't bad and very easy to deal with. Week 1 I ate a lot of chcken breast but this week I'm going to incorporate lean ground turkey and some lean steak. So my fat content and calories will be higher but these are things that are on my food list so it is ok to eat. Hopefully the higher fat and cals don't mess my fat loss up. I doubt it especially since I nuke all the fat out with my foreman grill.
Back, rear delts, abs
Rep range day
2-3 min rest
Tempo: 2/1/2/1
Started with 10 min stair master burned 162 calories.
2 scoops prodigy has my skin crawling.
Underhand grip BB row
135x9
225x9
275x9 not full range (see video)
Video shut off early/ phone memory
255x8 lowered for better form
225x9
WG pulldowns
200x12
230x10
235x10 these burned
Close grip single arm machine row
90x15 what a burn
110x14
130x13
Wow crazy burn on these, never done before
Stiff arm pulldown
42.5x20
50x16
60x16 (3 Rest pause to complete)
Stiff leg partial dead lift (mid chin)
225x7
315x5
405x4 (grip was bad)
385x7
365x10 (2 rest pause)
Face down on incline bench DB rear lateral
20x9
25x10
15x12
Standing single arm cable bent rear lateral 15x15
20x16 these killed my shoulders
Seated bent knew raise
2 sets to failure both sets 30+ reps
Rest pause on both sets
Incline crunch
2 sets of 20...these burned
All abs at tempo as well
Finished with 30 min stair climber burned 485 calories
Prodigy had me feeling good in the gym. My focus was on point and vascularity was good. Starting to see some new veins in my calves. Did the entire workout and had time and energy for 30 post cardio.
Calories:2,467
P-324
C-141
F-64
This is Crazy i have never cut before at this amount of calories. I'm usually under 1,800 calories.
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Start of another week and time to keep going strong.
Felt that jittery feeling from my thermadex this morning, so I'm not 100% used to it. But it wasn't bad and very easy to deal with. Week 1 I ate a lot of chcken breast but this week I'm going to incorporate lean ground turkey and some lean steak. So my fat content and calories will be higher but these are things that are on my food list so it is ok to eat. Hopefully the higher fat and cals don't mess my fat loss up. I doubt it especially since I nuke all the fat out with my foreman grill.
Back, rear delts, abs
Rep range day
2-3 min rest
Tempo: 2/1/2/1
Started with 10 min stair master burned 162 calories.
2 scoops prodigy has my skin crawling.
Underhand grip BB row
135x9
225x9
275x9 not full range (see video)
Video shut off early/ phone memory
255x8 lowered for better form
225x9
WG pulldowns
200x12
230x10
235x10 these burned
Close grip single arm machine row
90x15 what a burn
110x14
130x13
Wow crazy burn on these, never done before
Stiff arm pulldown
42.5x20
50x16
60x16 (3 Rest pause to complete)
Stiff leg partial dead lift (mid chin)
225x7
315x5
405x4 (grip was bad)
385x7
365x10 (2 rest pause)
Face down on incline bench DB rear lateral
20x9
25x10
15x12
Standing single arm cable bent rear lateral 15x15
20x16 these killed my shoulders
Seated bent knew raise
2 sets to failure both sets 30+ reps
Rest pause on both sets
Incline crunch
2 sets of 20...these burned
All abs at tempo as well
Finished with 30 min stair climber burned 485 calories
Prodigy had me feeling good in the gym. My focus was on point and vascularity was good. Starting to see some new veins in my calves. Did the entire workout and had time and energy for 30 post cardio.
Calories:2,467
P-324
C-141
F-64
This is Crazy i have never cut before at this amount of calories. I'm usually under 1,800 calories.
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Wilpit
Well-known member
Check out this video on YouTube:<br/><br/>Invalid Link Removed
^^^405 partial dead lift mid chin, grip slipping I got the straps on sloppy and didn't over under my grip
Check out this video on YouTube:<br/><br/>Invalid Link Removed
^^^275 Bb underhand row, form not the best and video cut off early
^^^405 partial dead lift mid chin, grip slipping I got the straps on sloppy and didn't over under my grip
Check out this video on YouTube:<br/><br/>Invalid Link Removed
^^^275 Bb underhand row, form not the best and video cut off early
Wilpit
Well-known member
Fuc&ing pissed. 2nd day my phone capacity fails me in the middle of video. I thought i deleted enough crap to take longer videos. Well this set was brutal at the end.
405x7 drop set 315x7 cut off way early but ill post anyway
Check out this video on YouTube:<br/><br/>Invalid Link Removed
405x7 drop set 315x7 cut off way early but ill post anyway
Check out this video on YouTube:<br/><br/>Invalid Link Removed
Wilpit
Well-known member
Day 9....
Woke up in the morning and completed 25 min LiSS, walking on a treadmill. Starting to get a little more acne on my shoulders neck and chest, could be from the prodigy. I also noticed light hair fuzz on my shoulders and upper back. Ive had light hair in these locations but it seems like its slightly more noticeable. This could have already been there and I am just now noticing It bc I'm now looking. But I will monitor the acne and hair.
Legs, calves
Shock day
1/0/1 tempo
DS: drop set
Rest periods: short, enough for mental and cardiovascular recovery
Start with 10 min stair stepper burned 133 calories.
DS: BB squat
135x20
225x15
315x10
405x7/315x7
425x7/315x5
DS:Leg Extensions
100x10
145x10
190x9/115x6
220x9/145x6
295(full rack)x7/190x4
SS: seated leg curl/stiff leg dead lift 125x9/225x12 (first set I messed up and did lying leg curl)
175x9/275x10
220x7/345x5
DS: DB single leg bench step up
75x9/45x7
75x7/45x5/no weight x10
45x7/no weight x10
DS: standing calve raise (squat rack) 385x12/315x8
595x10/385x9
685x8/595x8
Ended with 40 min interval stair stepper burned 508 calories.
Prodigy at 2 scoops had me tingling for the first 30 min then it subsided. focus was great and had a good pump in the quads but not crazy intense. Great workout though.
This thermadex is no joke. I was dripping sweat when vacuuming my living room. It felt like cardio.
Calories: 2,628
Macros: P-342 C-121 F-82
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Just a random pic from my calve raise sets
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Woke up in the morning and completed 25 min LiSS, walking on a treadmill. Starting to get a little more acne on my shoulders neck and chest, could be from the prodigy. I also noticed light hair fuzz on my shoulders and upper back. Ive had light hair in these locations but it seems like its slightly more noticeable. This could have already been there and I am just now noticing It bc I'm now looking. But I will monitor the acne and hair.
Legs, calves
Shock day
1/0/1 tempo
DS: drop set
Rest periods: short, enough for mental and cardiovascular recovery
Start with 10 min stair stepper burned 133 calories.
DS: BB squat
135x20
225x15
315x10
405x7/315x7
425x7/315x5
DS:Leg Extensions
100x10
145x10
190x9/115x6
220x9/145x6
295(full rack)x7/190x4
SS: seated leg curl/stiff leg dead lift 125x9/225x12 (first set I messed up and did lying leg curl)
175x9/275x10
220x7/345x5
DS: DB single leg bench step up
75x9/45x7
75x7/45x5/no weight x10
45x7/no weight x10
DS: standing calve raise (squat rack) 385x12/315x8
595x10/385x9
685x8/595x8
Ended with 40 min interval stair stepper burned 508 calories.
Prodigy at 2 scoops had me tingling for the first 30 min then it subsided. focus was great and had a good pump in the quads but not crazy intense. Great workout though.
This thermadex is no joke. I was dripping sweat when vacuuming my living room. It felt like cardio.
Calories: 2,628
Macros: P-342 C-121 F-82
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Just a random pic from my calve raise sets
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Wilpit
Well-known member
I had a pimple on my damn chest the other day but pretty sure it was just an ingrown hair from shaving... Libidos on check though, doin good that is.
Nice nums brosef! Keep on truckin hoss. Wish I was eating 2600 a day...
Lol yea the 2,600 is good but I'm actually eating this much and cutting which is absolutely crazy to me. The turkey and steak are keeping my cals high though. I may go back to chicken breast next week but I just get tired of it
PalmFist
Well-known member
Jealous...
I wrapped up pct about 7 weeks ago with a diet like yours. 2500-3000 a day. Went from about 17 to 13%. I was surprised with what I was doing as well. I was like, I know I'm below maintenance but damn I'm keeping pretty much the same weight but getting leaner, hmm. Works for longer recomps well
I wrapped up pct about 7 weeks ago with a diet like yours. 2500-3000 a day. Went from about 17 to 13%. I was surprised with what I was doing as well. I was like, I know I'm below maintenance but damn I'm keeping pretty much the same weight but getting leaner, hmm. Works for longer recomps well
Wilpit
Well-known member
Yeah it feels great to just eat too. I'm enjoying it lol.
Thanks man. Burned like hell after all those leg workouts too
Wilpit
Well-known member
Day 10....
Rest day but did cardio.
Woke up and completed the following fasted cardio. Took bcaa's before and during. Was starving during though lol.
30 min jogging on treadmill. Different speeds and ended the last 5 minutes at an incline walk. Burned 408 calories.
Then did 30 min interval stair stepper. Burned 364 calories
Total calories burned: 772
Will update macros for the day later
Rest day but did cardio.
Woke up and completed the following fasted cardio. Took bcaa's before and during. Was starving during though lol.
30 min jogging on treadmill. Different speeds and ended the last 5 minutes at an incline walk. Burned 408 calories.
Then did 30 min interval stair stepper. Burned 364 calories
Total calories burned: 772
Will update macros for the day later
fumoney
Well-known member
Nice way to start the day ! Good work.
PalmFist
Well-known member
PalmFist
Well-known member
OMG. He's turning into the hulk!
Wilpit
Well-known member
Day 11 chest day...
Worked out in the morning so only had my preworkout meal in me of 50g protein and 14g fat. Took my paragon and thermadex with this. Only took 1 scoop of paragon bc I did not want to have to many stims in me. Took it about 45 min after taking thermadex. Couldn't really tell a diff between taking the 1 scoop compared to the two. Less tingling for sure but my focus was right on point. I hate working out first thing in the morning so my energy was as high as my afternoon workouts but I had no issues completing this workout. I'm just not a morning person.
Chest, front and side delts, abs
Hybrid day
Tempo and rest range depending on the working sets and rep range
Warmup 10 min interval stairclimber. 188 calories burned.
Flat BB press (tempo 4/0/X)
135x20 no tempo
225x10 no tempo
255x6
275x5
285x4 (rest pause to finish all)
225x10 no tempo
Incline DB fly (2/1/2/1)
50x15
60x12
70x7
90x3
SS: hammer incline press/forward dips. (1/0/1) 278x7/BWx18
238x10/BWx12
188x9/BWx13
148x12/BWx10
148x9/BWx9
DB single arm side lateral (lean to side) (4/0/X) 30x6
35x4
30x6
25x6
BB just outside shoulder width front raise (2/1/2/1)
45x13
55x9
65x8
DS: Machine shoulder press (1/0/1)
90x12/70x6
130x12/90x5
165(full rack)x4/70x4
130x4/70x4
90x10/50/5
70x9/50/5
50x11/30x10 Last several sets back to back
SS:Cable crunch/Lying straight leg raise /(1/0/1)
50x20/BWx20
60x20/BWx20
70x25/BWx20
80x10/BWx10
Ended with 30 min interval stair climber burned 485 calories.
Crazy exhausted after all of this. Thinking the extra exhaustion is from no carbs before the workout, and I HATE morning workouts.
Random post workout pic
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Worked out in the morning so only had my preworkout meal in me of 50g protein and 14g fat. Took my paragon and thermadex with this. Only took 1 scoop of paragon bc I did not want to have to many stims in me. Took it about 45 min after taking thermadex. Couldn't really tell a diff between taking the 1 scoop compared to the two. Less tingling for sure but my focus was right on point. I hate working out first thing in the morning so my energy was as high as my afternoon workouts but I had no issues completing this workout. I'm just not a morning person.
Chest, front and side delts, abs
Hybrid day
Tempo and rest range depending on the working sets and rep range
Warmup 10 min interval stairclimber. 188 calories burned.
Flat BB press (tempo 4/0/X)
135x20 no tempo
225x10 no tempo
255x6
275x5
285x4 (rest pause to finish all)
225x10 no tempo
Incline DB fly (2/1/2/1)
50x15
60x12
70x7
90x3
SS: hammer incline press/forward dips. (1/0/1) 278x7/BWx18
238x10/BWx12
188x9/BWx13
148x12/BWx10
148x9/BWx9
DB single arm side lateral (lean to side) (4/0/X) 30x6
35x4
30x6
25x6
BB just outside shoulder width front raise (2/1/2/1)
45x13
55x9
65x8
DS: Machine shoulder press (1/0/1)
90x12/70x6
130x12/90x5
165(full rack)x4/70x4
130x4/70x4
90x10/50/5
70x9/50/5
50x11/30x10 Last several sets back to back
SS:Cable crunch/Lying straight leg raise /(1/0/1)
50x20/BWx20
60x20/BWx20
70x25/BWx20
80x10/BWx10
Ended with 30 min interval stair climber burned 485 calories.
Crazy exhausted after all of this. Thinking the extra exhaustion is from no carbs before the workout, and I HATE morning workouts.
Random post workout pic
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fumoney
Well-known member
Heck of a workout !
I started doing rest pause this year also. Just don't like quitting at 1. Try to do at least 2 more.
Wilpit
Well-known member
Thanks bro
Wilpit
Well-known member
Day 12 workout
Gym in the morning again but feeling better today. Trying 1.5 scoops of prodigy today. 10 min in and the body is tingling and I feel a surge of energy already.
Bicep tricep calves
Power day
4/0/X
Rest 3-5 min between sets
10 min stair stepper warm up, burned 135 calories.
Decline skull crushers
75x10
115x6
135x6
145x4
115x4
115x5 no tempo
Overhead DB extension (one arm due to going to diff gym and no heavy dumbells)
35x6
40x6
45x6
75x 6 Double handed
75x6 double handed
Single arm rope pull down
22.5x6
32.5x6
42.5x4
Seated alternating DB hammer curl
40x6
45x6
50x6
55x4
90 degree single arm preacher curl
30x6
35x6
40x6
45x4
Single leg calf press (leg press machine)
398x6
538x6
538x10 no tempo
538x10 no tempo
Standing calf raise (squat rack)
405x6
545x6
595x4
Ended with 32 min stair stepper intervals. Burned 473 calories. Sweating like crazy, Thermadex at work.
Focus was great today with the workout, energy level was high. Vascularity was also good but as I lose I'm sure the veins will start popping. Pump was lacking today. Like stated before I rarely get good pumps but today the pumps were almost non existent. I felt the pressure on my target muscle groups when lifting but I'm just lacking that skin tight muscle pounding pump. Nothing to note with strength either. I don't feel weak at all but this is the first time I actually focus on my lifting tempo. It's hard to go as heavy as I usually do bc I'm not just throwing the weight up. I will say though, that I'm happy with the weight I'm putting up with these tempos.
Gym in the morning again but feeling better today. Trying 1.5 scoops of prodigy today. 10 min in and the body is tingling and I feel a surge of energy already.
Bicep tricep calves
Power day
4/0/X
Rest 3-5 min between sets
10 min stair stepper warm up, burned 135 calories.
Decline skull crushers
75x10
115x6
135x6
145x4
115x4
115x5 no tempo
Overhead DB extension (one arm due to going to diff gym and no heavy dumbells)
35x6
40x6
45x6
75x 6 Double handed
75x6 double handed
Single arm rope pull down
22.5x6
32.5x6
42.5x4
Seated alternating DB hammer curl
40x6
45x6
50x6
55x4
90 degree single arm preacher curl
30x6
35x6
40x6
45x4
Single leg calf press (leg press machine)
398x6
538x6
538x10 no tempo
538x10 no tempo
Standing calf raise (squat rack)
405x6
545x6
595x4
Ended with 32 min stair stepper intervals. Burned 473 calories. Sweating like crazy, Thermadex at work.
Focus was great today with the workout, energy level was high. Vascularity was also good but as I lose I'm sure the veins will start popping. Pump was lacking today. Like stated before I rarely get good pumps but today the pumps were almost non existent. I felt the pressure on my target muscle groups when lifting but I'm just lacking that skin tight muscle pounding pump. Nothing to note with strength either. I don't feel weak at all but this is the first time I actually focus on my lifting tempo. It's hard to go as heavy as I usually do bc I'm not just throwing the weight up. I will say though, that I'm happy with the weight I'm putting up with these tempos.