aaronuconn presents: the quarantine training log

aaronuconn

aaronuconn

Well-known member
Awards
3
  • RockStar
  • First Up Vote
  • Established
I’ve never ran a training log on AM, and since we’re stuck in quarantine currently, I figured now would be a good time.

My goal currently is to just keep progressing on lifts. More focused on size then strength, but they’re correlated so why not bring both up. My workouts are more hypertrophic-based, but since I’m using a home gym which is focused around a power rack, I’ve been doing a lot more compound lifts in a lower rep range. I used to do a lot of powerlifting in college, and while I was relatively strong, I didn’t have a great body comp - at least it wasn’t where I wanted it to be. Since college, I’ve focused a lot more on higher reps and I found I respond significantly better. Looking back, I’m sure I was also guilty of ego-lifting, which hurts progress.

Anyway, here’s what I’m planning for this log.

I split my training into 4 different workouts, and hit each muscle at least 2x weekly. The core of each workout is below:

Day A: Deadlifts
Day B: Bench
Day C: Shoulder Press
Day D: Squat

Day A/C has a focus on back, shoulders, and triceps.
Day B/D has a focus on legs, chest, and biceps.

I’m about 180lbs, 5’10”.

Calories are around 200-300 above maintenance right now. Some days less some days more.
 
aaronuconn

aaronuconn

Well-known member
Awards
3
  • RockStar
  • First Up Vote
  • Established
Typical staple supplements for me:

Olive Leaf Extract: great for overall immune system.

Kyolic Garlic: immune system again, good data for cholesterol and BP also

Ashwagandha: I speak a lot about KSM-66. Probably my favorite overall supplement. Great for general health, especially sleep.

Theracurmin: strong anti-inflammatory. Anti-aging properties: https://anabolicminds.com/community/threads/curcumin-–-the-real-holy-grail-of-the-supplement-industry.289557/

Lutein/Zeaxanthin: I’m in front of a computer from 8-16 hours a day based on workload. Great for blue light protection. Also good data on overall cognition.

Magnesium Glycinate: sleep depth enhancement.

Not pictured: protein, BCAA/EAA’s, Taurine, Betaine, some other stuff.

IMG_6477.JPG
 
aaronuconn

aaronuconn

Well-known member
Awards
3
  • RockStar
  • First Up Vote
  • Established
Some extra stuff I’m trying out:

Anabolic Effect: currently on second bottle. Noticing good increases in endurance, looking to see body composition changes in the next bottle or two as well.

PrimaVie: Great adaptogen used for a variety of purposes. I use 250mg in addition to the 250mg in AE.

Cissus: bit of elbow and knee pain, hoping this helps fix it a bit.

Peak02: this is more of a staple but I notice great increases in endurance. Also just a great overall health supplement.

Noxygen: very basic (but effective!) nitrate + glycerol supplement.

IMG_6478.JPG
 
aaronuconn

aaronuconn

Well-known member
Awards
3
  • RockStar
  • First Up Vote
  • Established
4/20

Deadlift
135 x 5
185 x 5
235 x 5
235 x 5
235 x 5
185 x 5

Chin-Up
12
11
10

Upright Row
65 x 15
95 x 10
95 x 8
95 x 8

Bent-over Lateral Raise
15 x 12
20 x 12
10 x 12

Skullcrusher
65 x 10
85 x 9
85 x 6
65 x 10

Tricep Extension
65 x 12
65 x 12
65 x 12
 
Last edited:
aaronuconn

aaronuconn

Well-known member
Awards
3
  • RockStar
  • First Up Vote
  • Established
4/21

Incline BB Press
45 x 10
135 x 10
155 x 10
185 x 7
185 x 4
165 x 7
155 x 12
135 x 12

Flat BB Press
135 x 10
155 x 8
135 x 10

Barbell Curl
45 x 15
65 x 15
85 x 10
85 x 8 + 2 partial
75 x 10
65 x 15

Incline DB Curl (last rep static hold)
30 x 10
30 x 10
30 x 10
 
aaronuconn

aaronuconn

Well-known member
Awards
3
  • RockStar
  • First Up Vote
  • Established
4/22

Chin-Up
15
12
10
10
10

Yates Row
135 x 10
155 x 10
155 x 10
155 x 10

Seated Barbell Military Press
95 x 10
95 x 10
115 x 7
115 x 6 (failed on 7)

Plate Front Raise Dropset
25 x 10 / 10 x 10
25 x 10 / 10 x 10
25 x 10 / 10 x 10

Skullcrusher
65 x 15
65 x 15
65 x 15
65 x 12
65 x 10

Tricep Extension
65 x 15
65 x 12
65 x 12
 
aaronuconn

aaronuconn

Well-known member
Awards
3
  • RockStar
  • First Up Vote
  • Established
4/23

Barbell Sumo Squat
45 x 10
135 x 10
155 x 5
185 x 5
205 x 5
225 x 5
185 x 10
185 x 7

Goblet Squat
65 x 10
65 x 10

Incline DB Bench Press / Pushups Superset
65 x 15 / 15
65 x 10 / 10
65 x 10 / 10

Incline DB Curl Rest-Pause (Rest for 5-10s)
30 x 15,6,4
30 x 10,5
30 x 10,5
 
aaronuconn

aaronuconn

Well-known member
Awards
3
  • RockStar
  • First Up Vote
  • Established
Some of my favorite eats from earlier in the week:

8oz sirloin, rice, asparagus
Bacon, egg, and cheese
Cheeseburgers

Adjustments.JPG
IMG_6466.JPG
IMG_6475.JPG
 
HIT4ME

HIT4ME

Well-known member
Awards
4
  • RockStar
  • Established
  • First Up Vote
  • Best Answer
Late - let's get this rolling in here.

Nice job on the chin ups.
 
aaronuconn

aaronuconn

Well-known member
Awards
3
  • RockStar
  • First Up Vote
  • Established
Late - let's get this rolling in here.

Nice job on the chin ups.
Thanks for joining gents.

Taking the day off today. Usually I do 2 on 1 off or 3 on 1 off, but I did 4 on 1 off this week and I’m certainly feeling it. I’ll either take today and tomorrow off or just today.

Along with a bit of DOMS, woke up with a splitting headache, which is out of the ordinary for me. Hydrating now and hopefully it’ll pass soon.

Just some stretching + light cardio on the menu for today.
 
aaronuconn

aaronuconn

Well-known member
Awards
3
  • RockStar
  • First Up Vote
  • Established
4/25

Deadlift
135 x 5
185 x 5
255 x 5
255 x 5
255 x 5
185 x 5

Chin-Up
14
11
10

Upright Row
65 x 10
95 x 10
95 x 10
95 x 10

Bent-over Lateral Raise
25 x 12
25 x 12
10 x 12
10 x 12

Skullcrusher
65 x 15
85 x 10
85 x 6
65 x 12

Tricep Extension
65 x 12
65 x 12
65 x 12

Deadlifts felt strong. Added 20 lbs to the 3 working sets. I was pretty gassed after this though. Surprisingly, I saw weight or rep increases throughout this workout. Admittedly, it took me in total about 15 more mins to complete compared to when I did this workout on Monday. I generally like to keep a pretty good pace, but I found myself pretty drained between sets.

The bent over lateral raise was interesting. I went with a 25lb plate in each hand to do these. These were more “swinging” reps, but my mind-muscle-connection was much stronger then when I did these with lighter weights. I’m sure form looked awful, but I feel I hit my rear delts much better. Once I dropped the weight to a 10lb plate, I was able to really slow down the reps and get a great burn. Maybe the 25lb plate helped with pre-exhausting the muscle a little bit.

Also found an EAA sample (Grunt from Redcon) in my cupboard. Taste was great, but the profile is pretty weak on the non-BCAA EAA’s. Overall solid, would just like to see a bit higher dosages of the other EAA’s. I added some Gatorade powder and taurine to it.
 
TheMrMuscle

TheMrMuscle

Well-known member
Awards
3
  • Established
  • First Up Vote
  • RockStar
FUN! Absolutely in!

I gave my fiance a Grunt box i had, she loved the flavor as well.
Talk a bit about your diet if you can, i love to nerd out on that.
 
Segansational

Segansational

Well-known member
Awards
3
  • Established
  • First Up Vote
  • RockStar
Subbed. May steal some of your routine for my log.
 
aaronuconn

aaronuconn

Well-known member
Awards
3
  • RockStar
  • First Up Vote
  • Established
FUN! Absolutely in!

I gave my fiance a Grunt box i had, she loved the flavor as well.
Talk a bit about your diet if you can, i love to nerd out on that.
Yep, no complaints on flavoring!

Diet right now is about about 3000 kcals. Some days a little up, some days a little down. My TDEE is roughly 2800. I find this to be optimal at the moment. I’ve been able to maintain my activity level throughout quarantine, so haven’t noticed too much of a change. Other than lifting, my cardio is mainly walking the dogs.

Macro split wise:
Protein - 180-200g
Carbs - 280-300g
Fats - 120-140g

I don’t do well with super high carbs. Just bloated and slow. Need to slowly ramp them up. I think part of the issue is the amount of fiber I consume (below). I believe from an insulin sensitivity perspective, I do well. My A1C most recently was 4.7 on the 4.8-6.5 scale. Estimated Average Glucose came back at 88. Just need to remove some foods that cause digestive issues I guess.

Protein: mainly red meat, chicken, eggs. Lots of burgers, steaks, chicken stir fry’s, wings, etc. I get meat delivered via ButcherBox. It’s a solid company, albeit a bit pricey. But they deliver primary organic and grass fed meats. Lot of great roasts as well.

Carbs: whole wheat pasta, rice, whole wheat bread, apples, pears, pineapples, mixed berries, kiwi. I’m sure I’m forgetting some other staples but that’s the main portion. Oh, sometimes Gatorade powder as an intra with some EAA’s.

Fats: other than animal fat, I use a lot of olive oil. Peanut butter as well. Coconut oil every once in a while.

Veggies: I eat a lot of spinach, but also sometimes just buy mixed greens. I sometime struggle to incorporate it into meals, so I’ll often times just grab a handful of greens a few times a day and eat it that way lol. Other than greens, I drink a lot of carrot juice. When I have the time, I love roasting sweet potatoes and brussel sprouts as well.
 
Segansational

Segansational

Well-known member
Awards
3
  • Established
  • First Up Vote
  • RockStar
Great - and let me know if you have recommendations as well!
I'm thinking about using the next month to try and increase my bench. Thankfully I have a home set up that I've been using even before all of this quarantine.
 
aaronuconn

aaronuconn

Well-known member
Awards
3
  • RockStar
  • First Up Vote
  • Established
Thanks for joining!
I'm thinking about using the next month to try and increase my bench. Thankfully I have a home set up that I've been using even before all of this quarantine.
I haven’t spent much time flat BB benching in a while. I found my chest responds best to incline, but I’m adding flat bench back in. I was doing something like German Volume Training with incline DB’s for a while and I was enjoying that
 
aaronuconn

aaronuconn

Well-known member
Awards
3
  • RockStar
  • First Up Vote
  • Established
Lunch: eggs + cherry tomatoes w/jerk seasoning + roasted sweet potatoes and red potatoes w/rosemary

IMG_6500.JPG
 
HIT4ME

HIT4ME

Well-known member
Awards
4
  • RockStar
  • Established
  • First Up Vote
  • Best Answer
Nice job so far!

I think you can get those deads up considerably. I sense you are holding out. Haha.

As far as the heavy weights on the bent over rows - I have always maintained that slow controlled reps help avoid joint issues and injuries. I have also always seem my shoulders as a weak point. Then I started doing heavy push presses - which I kind of saw as cheat presses. My shoulders had more DOMS from these than I have ever had in my shoulders, so I was sold after the first time. I have been focused in these more since.

Maybe something similar can be said of the bent-over laterals? Maybe it has more to do with controlling as much weight for the negative than it does for how much you can push strictly. I don't know.
 
aaronuconn

aaronuconn

Well-known member
Awards
3
  • RockStar
  • First Up Vote
  • Established
In! Good for you for doing a training log.
Thanks for joining!

Nice job so far!

I think you can get those deads up considerably. I sense you are holding out. Haha.

As far as the heavy weights on the bent over rows - I have always maintained that slow controlled reps help avoid joint issues and injuries. I have also always seem my shoulders as a weak point. Then I started doing heavy push presses - which I kind of saw as cheat presses. My shoulders had more DOMS from these than I have ever had in my shoulders, so I was sold after the first time. I have been focused in these more since.

Maybe something similar can be said of the bent-over laterals? Maybe it has more to do with controlling as much weight for the negative than it does for how much you can push strictly. I don't know.
Thanks man! Yeah. I’m more so getting back in the swing of things with deadlifts. It’s been a long time since I’ve gone heavy with them, so ramping up slowly.

I’m with you on the shoulder topic. I think if you’re smart about it and have a general understanding of what you’re doing, “cheat” reps can really help progress. Maybe cheat isn’t the word... maybe partials. But with the lateral raise for instance, I’m doing exactly what you said, controlling the negative for as long as I can. I certainly wouldn’t advocate for beginners to do this, but it’s another good option to have in the repertoire.
 
TheMrMuscle

TheMrMuscle

Well-known member
Awards
3
  • Established
  • First Up Vote
  • RockStar
Veggies: I eat a lot of spinach, but also sometimes just buy mixed greens. I sometime struggle to incorporate it into meals, so I’ll often times just grab a handful of greens a few times a day and eat it that way lol. Other than greens, I drink a lot of carrot juice. When I have the time, I love roasting sweet potatoes and brussel sprouts as well.
Great stuff brother!

About the spinach, if you eat a lot of it, do you cook it in some way to destroy the oxalates?
 
aaronuconn

aaronuconn

Well-known member
Awards
3
  • RockStar
  • First Up Vote
  • Established
4/27

Incline BB Press
45 x 10
135 x 10
155 x 10
185 x 3
205 x 3
185 x 5
175 x 7
155 x 12
155 x 8

Flat BB Press
155 x 8
155 x 9
135 x 10

Barbell Curl
45 x 15
65 x 15
85 x 10
85 x 10
85 x 7
75 x 10
65 x 12

Incline DB Curl (last rep static hold)
30 x 12
30 x 12
30 x 10

I was hoping for an incline of 205 x 4, but couldn’t get it. That 3rd rep was a grriiiiind. Probably jumped to 205 to early but the 3 reps felt okay. Maybe next session I’ll get to 4. Instead of a true off day yesterday, I ended up doing many sets of hanging leg raises on a pull up bar and I noticed very slight soreness/tightness in my lats. Lats play a slight role in bench, so that could play a (minor) factor in why I missed my target today as well. I also need to dial back my warm up sets. 155 x 10 is closer to a working set then a warmup for me lol.

Baked 3lbs of chicken wings last night. Coat in olive oil then added jerk seasoning, pepper, cayenne pepper.
Adjustments.JPG
 
Segansational

Segansational

Well-known member
Awards
3
  • Established
  • First Up Vote
  • RockStar
Nice work on the incline bench. See what happens when I try to catch up to you? Lol
 
aaronuconn

aaronuconn

Well-known member
Awards
3
  • RockStar
  • First Up Vote
  • Established
4/28

Chin-Up
15
12
10
10

Pull-Up
9
8

Yates Row
135 x 10
155 x 10
165 x 10
155 x 10

Seated Barbell Military Press
95 x 10
115 x 10
115 x 8
115 x 6
95 x 10

Plate Front Raise Dropset
25 x 10 / 10 x 10
25 x 10 / 10 x 10
25 x 10 / 10 x 10

Skullcrusher
65 x 15
75 x 13
75 x 11
75 x 10
75 x 10

Tricep Extension
65 x 12
65 x 12
65 x 12

Decided to throw in some pull ups today. I think chins overall are better for last development (for myself), but it’s always enjoyable switching it up a bit. Added a bit of volume on the Yates Rows. The 165 x 10 set was a challenge but managed to grind it out. Seated military shoulder press felt great today. The 10th rep on the 115 x 10 was certainly all I had in the tank, but big improvement over last session. Great mind-muscle-connection on the skullcrushers. I think the weight was a little bit too light last session. Those sets with 75lbs felt perfect. I’ll probably stay on that until I can get closer to 12-15 reps on all sets. I haven’t used Noxygen for the last few workouts, but endurance hasn’t dropped any noticeable amount.
Adjustments.JPG
 

Attachments

aaronuconn

aaronuconn

Well-known member
Awards
3
  • RockStar
  • First Up Vote
  • Established
My favorite post workout “sherbet” below. About 1.5c mixed berries, 6oz pineapple juice, 2 scoops vanilla Rule 1. Takes a while to blend, as I need to manually move the frozen fruit around with a spoon in the blender to ensure everything gets blended up, but the final product is delicious.
IMG_6614.JPG
 
TheMrMuscle

TheMrMuscle

Well-known member
Awards
3
  • Established
  • First Up Vote
  • RockStar
Throw in some sugar free jello pudding mix if you want an even more ice creamy consistency!
 
aaronuconn

aaronuconn

Well-known member
Awards
3
  • RockStar
  • First Up Vote
  • Established
4/29

Barbell Sumo Squat
45 x 10
135 x 10
155 x 5
185 x 5
205 x 5
235 x 5
245 x 3
205 x 10
205 x 10
185 x 10

Goblet Squat
65 x 10
65 x 10

Incline DB Bench Press / Pushups Superset
65 x 15 / 15
65 x 12 / 12
65 x 10 / 10

Incline DB Curl Rest-Pause (Rest for 5-10s)
30 x 15,7,4
30 x 12,5
30 x 10,5

Squats were feeling great through the 235 set. 245, on the other hand, did not. Maybe it was mental, but when I got under the bar for that set, it legitimately felt like 50lbs heavier then the 235 set lol. Happy with the weight increases and zero issues with aggravating my knee. 205 x 10 may be heaviest weight I’ve done with 10 reps. The Incline DB Bench Press / Pushups Superset had my heart rate going quite high, same with the rest-pause sets on DB incline curls - I’ll count that as my cardio!


Still on an egg sandwich kick
IMG_6615.JPG
 
aaronuconn

aaronuconn

Well-known member
Awards
3
  • RockStar
  • First Up Vote
  • Established
5/1

Deadlift
135 x 5
185 x 5
235 x 5
275 x 5
275 x 5
235 x 6

Chin-Up
14
10
10

Upright Row
95 x 10
105 x 10
105 x 9
105 x 9

Bent-over Lateral Raise
30 x 12
30 x 12
10 x 12

Skullcrusher
65 x 15
85 x 10
85 x 8
75 x 11

Tricep Extension
65 x 12
65 x 12
65 x 12

Deadlifts felt strong again. Don’t think I had a 3rd set of 275 x 5 in me, but first 2 sets felt great. On the second set, I may have been reaching my max on that 5th rep. Upright rows felt good, added 10lbs.

I was pretty taxed after deadlifts and chin-ups today. Had a good sweat going. Issue was that I was moving slow between sets after the deads and chins. Some sets had 3-4 mins in between, which is a bit longer than I aim for.
 
aaronuconn

aaronuconn

Well-known member
Awards
3
  • RockStar
  • First Up Vote
  • Established
5/2

Incline BB Press
45 x 10
135 x 10
155 x 5
185 x 3
205 x 4
185 x 8
185 x 5
175 x 6
155 x 10

Flat BB Press
155 x 10
155 x 9
135 x 10

Barbell Curl
45 x 15
65 x 15
85 x 11
85 x 10
85 x 8
75 x 10
65 x 12

Incline DB Curl (last rep static hold)
30 x 10
30 x 10
30 x 10

Probably the strongest bench pressing session I’ve had in the last few years. Pumped to get 205 x 4 on the incline BB Press. While I believe I couldn’t have pushed a 5th rep, I will say that the 4th rep was less of a grind then the 3rd rep last session, so that’s nice. 185 x 8 was also unexpected. My goal was 7 on that set, and by the time I hit that 6th rep, I thought I had a chance at a couple more.
 
aaronuconn

aaronuconn

Well-known member
Awards
3
  • RockStar
  • First Up Vote
  • Established
5/3

Chin-Up
16
11
9
8

Pull-Up
10
8

Yates Row
135 x 10
155 x 10
175 x 8
155 x 10

Seated Barbell Military Press
95 x 10
135 x 7
135 x 5
115 x 9
95 x 12

Plate Front Raise Dropset
25 x 10 / 10 x 10
25 x 10 / 10 x 10
25 x 10 / 10 x 10

BB Skullcrusher / DB Tricep Extension
75 x 15 / 65 x 10
75 x 10 / 65 x 10
75 x 10 / 65 x 8
75 x 8 / 75 x 8

Happy about the shoulder presses at 135. I’ve seen a huge jump in weight here in particular. I was managing 115 x 8 a couple weeks ago, so pretty happy with getting 135 x 7 today. I took the dogs on a run this morning so wasn’t sure how great this lift would be because of that, but no fatigue issues. I’m a big fan of dropsets and supersets, so added these in for triceps today - and I was running short on time so a bit of a necessity.
 
aaronuconn

aaronuconn

Well-known member
Awards
3
  • RockStar
  • First Up Vote
  • Established
5/4

Barbell Sumo Squat
45 x 10
135 x 10
155 x 5
185 x 5
205 x 5
235 x 5
245 x 4
225 x 10
225 x 10
205 x 12

ATG Squat
135 x 10
135 x 10

Incline DB Bench Press / Pushups Superset
65 x 15 / 15
65 x 12 / 12
65 x 10 / 10

Incline DB Curl Rest-Pause (Rest for 5-10s)
30 x 15,7,4
30 x 12,5,3
30 x 10,5,3

Man, idk what it is, but I just don’t feel comfortable under 245 for some reason lol. It feels increasingly heavy throughout all the reps. But, then I can just take 20lbs off and do 2 sets at 10? Has to be a mental block. While I’m happy with the squat numbers, big caveat is that I had to work a bit between sets so I was taking upwards of 5-7 mins between a few of those sets. Oh well, not what I hoped for but made it work. The ATG squats felt okay today. I’ve been avoiding them due to knee issues but did them painlessly today.
 

Resolve10

Well-known member
Awards
4
  • Established
  • First Up Vote
  • Best Answer
  • RockStar
MASS did a great write up this month on another study for longer rest intervals: https://www.ncbi.nlm.nih.gov/pubmed/?term=32108720

I wouldn't stress it if you have the time. I know some sets of squats and deads I definitely need that 5+ if I want to maintain the correct RIR at times.

You'll get a hang of the weights too, I find when I do have things that tend to go from good to nothing quick that if I can surpass that big gains are in the future.
 
aaronuconn

aaronuconn

Well-known member
Awards
3
  • RockStar
  • First Up Vote
  • Established
MASS did a great write up this month on another study for longer rest intervals: https://www.ncbi.nlm.nih.gov/pubmed/?term=32108720

I wouldn't stress it if you have the time. I know some sets of squats and deads I definitely need that 5+ if I want to maintain the correct RIR at times.

You'll get a hang of the weights too, I find when I do have things that tend to go from good to nothing quick that if I can surpass that big gains are in the future.
Good stuff - thanks for sharing!
 
aaronuconn

aaronuconn

Well-known member
Awards
3
  • RockStar
  • First Up Vote
  • Established
5/6

Deadlift
135 x 5
185 x 5
235 x 5
275 x 5
295 x 4
255 x 5

Chin-Up
12
10

Upright Row
95 x 10
115 x 8
115 x 8
95 x 8

Bent-over Lateral Raise
30 x 12
30 x 12
10 x 12

Skullcrusher
65 x 15
85 x 10
65 x 12

Tricep Extension
65 x 12
65 x 12
65 x 12

Well, I have 295lbs of plates for my home gym, so looks like I might need to order some more. Busy next few days at work, so have to cut volume slightly.
 
aaronuconn

aaronuconn

Well-known member
Awards
3
  • RockStar
  • First Up Vote
  • Established
5/7

Incline BB Press
45 x 10
135 x 10
155 x 5
185 x 9
185 x 6
185 x 5
155 x 10
155 x 9
155 x 8
135 x 12
135 x 10

Flat BB Press
135 x 10
135 x 10
135 x 10

Barbell Curl
45 x 15
65 x 15
85 x 10
85 x 9
85 x 8
65 x 12
65 x 10

Incline DB Curl (last rep static hold)
30 x 12
30 x 12
30 x 10

Wanted to keep the rep range a little higher this week on the incline BP, so didn’t go above 185. The 185 x 9 set felt great. I didn’t have a 10th rep in the tank.
 
aaronuconn

aaronuconn

Well-known member
Awards
3
  • RockStar
  • First Up Vote
  • Established
5/8

Chin-Up / Barbell Row Superset
10 / 135 x 10
10 / 135 x 10
10 / 135 x 10

Seated Barbell Military Press
95 x 10
135 x 7
135 x 5
115 x 9
95 x 12

Plate Front Raise Dropset
25 x 10 / 10 x 10
25 x 10 / 10 x 10
25 x 10 / 10 x 10

BB Skullcrusher / DB Tricep Extension
75 x 15 / 65 x 10
75 x 10 / 65 x 10
75 x 10 / 65 x 8
75 x 8 / 75 x 8

In a rush once again today, hence the supersets. I’m a huge fan of supersets and drop sets and anything that increases TUT so enjoyable workout for myself!

With added work stress, I haven’t really been able to give 100% effort into these workouts. I think I just need to take a couple days off and recover. Actually, now that I think about it, muscle soreness in general has been pretty bad this week, so I think a couple consecutive days off would do me well. I don’t recall the last time I took two days off in a row from lifting, so it’s probably needed.
 
aaronuconn

aaronuconn

Well-known member
Awards
3
  • RockStar
  • First Up Vote
  • Established
Anyone have any advice on deloading? Historically, I’ve just cut the weight in half and used the same reps as the previous workout
 
Sean1332

Sean1332

Legend
Awards
3
  • RockStar
  • Established
  • First Up Vote
Anyone have any advice on deloading? Historically, I’ve just cut the weight in half and used the same reps as the previous workout
If it's in the beginning portion of a larger block (say your first deload since beginning a program) of hypertrophy training, cut the volume in half and back off the weight to within 90% of what your working loads have been. Say your working sets were with 185 for several sets of 12-15, back off to 165 for a couple sets of 6-8 reps. If you're on the end of a training block (you're wrapping up your program), I'd cut back 50% on both volume and intensity. This is along the lines of recommendation of Mike Israetel and Chad Smith.
 
aaronuconn

aaronuconn

Well-known member
Awards
3
  • RockStar
  • First Up Vote
  • Established
Happy Monday y’all. I’m deloading this week, following Sean’s advice above. I won’t log workouts this week due to that.

Gonna try and get a bit of jogging in as well. Need to improve cardio endurance.
 
aaronuconn

aaronuconn

Well-known member
Awards
3
  • RockStar
  • First Up Vote
  • Established
Nice! I should have some Focus XT Rocket Pop on its way! Just cashed in my SNS reload labels, so tell me how it tastes!
I wish I would have saved all my labels lol. It’s a great program. Not including the couple of years I was an SNS rep, I’m sure I’ve had dozens and dozens of labels.

The flavor is pretty good. I have to say I don’t absolutely love it, but it’s still really good. To me, it’s pretty strong on the Lime/Lemonade flavor. I get a nice hint of cherry as well. Maybe a bit weaker on the blue raspberry. I’m no expert in articulating flavoring as you can see lol.

Like I said, really good flavoring. I don’t personally love it, but really good. I’ll continue to buy the product, I’ll just go back to Blue Raspberry and Pink Lemonade.
 

Similar threads


Top