Whew ok I'm here
Tuesday Jan 15
Pairs are supersets
*done in school gym so all cable exercises are different resistance, but I know how they are different so I assure u there was no steps back here.. All lifts saw +weight (except one)
Warmup incline walk
Uh CG bench. 140x5,5,5,5,145x5
Oh db ext- 45x10,10,10,10,10
Straight bar pressdowns
50x5,5,5,5,5
2 arm kickback
12lbx10,10,10,10,10
Uh lat pd-140x5,5,5,5,5
Cross body hammer rows
40x10,10,8,8,6 rp 2
^^omg
BB curl-85x5,5,3 65x5,5
Inc db curl-
20x10,10,8 30x3, 20x5
Was just too damn heavy.. Less reps than last week.. Same crazy swollen pump tho.. Dropped the weight so I could get the volume and reps in and focused on a HUGE squeeze for intensity
Db Wrist curls and rockers 55x2x12-15
Reverse db wrist curls- 30x2x15
Standing rockers and twists -2x12x15lb
Wed Jan 16
Snapped some pics for two week progress and hit legs and deads today plus HIIT and abs
27minutes for 366 cals of HIIT to start
Trap deads-215x 5,5,5,5,5 drop 185x8, 135x15(bc I forgot them as warmup haha so I wanted to keep it consistent for work load)
Superset
Sumo db squat on benches-70x 10,10,10,10,10
Single Leg curls - 60x15,11 50x12
Single leg ext.- 60x15,12 45x12 (meant to set to 50)
Glute machine- 2x15 x80lbs
Adductors -110x15,15,15 drop 80x20
Superset
Abductors-110x15,15,15 drop 80x20
Donkey calf- 6plates x 20 x 3
Superset
Seated calf- 2 plates x20 x3
Various ab work
Finished with HIIT recumbent bike totaling 42mins and 516 cals
REMEMBER- I am eating as tho I am on a bulk (high carb) and am on a lower rep/volume program than I am accustomed to. Also on creatine; I am not happy with my body / not beach ready by a long shot, but I am not unhappy with where I've come from, and the goal at the moment is not contest prep like PRETTY RICKY HWD!! lol all in all- NOT adding bf on a bulk and reducing bf in SOME spots for sure is a testament to the product thus far. If/when I can reduce my lower flop belly lol, I'll be happy- that won't happen on a mod or high carb diet for me tho.