11/15/23 - Macros - Fats are a little low, and carbs a little high here but calories on point. I realized I have been doing my morning shake wrong being on autopilot when I first wake up. I was still getting my macros correct by adjusting the intake at the end of the day. He took the Honey out of my morning shake and I somehow missed it. So I was getting in 21g of sugar where he wanted starches but it is not a huge deal. As of now I am back on track.
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11/16/23 - Fasted Weight 197.6 - BOOM! First time hitting my weigh in weight mid week. Things are starting to move again.
Shoulders & Triceps (Thurs) Nov 16, 2023 at 4:31am
Shoulder Press (Machine Plates)
Set 1: 60 lbs x 11 @ 10 rpe - goal was 10, going up next time.
Set 2: 40 lbs x 12 @ fail + 3 partials to get 15 - stay here
Standing Lateral Raise
"Got all 10, this time and only 2 partials for 20"
Set 1: 30 lbs x 20 @ 8.5 rpe
Set 2: 40 lbs x 15 @ 9.5 rpe
Set 3: 50 lbs x 10 @ 10 rpe - up one rep from last week
Set 4: 30 lbs x 18 @ fail + 2 partials to get to 20
Going to see if I can find the 1lb DB's at the house and add them to the stack to go up in weight. otherwise I only have a 10lb jump option.
Incline DB Rear Delt Flyes
Set 1: 15 lbs x 20 @ 9.5 rpe
Set 2: 15 lbs x 18 @ fail + 2 partials
Set 3: 15 lbs x 17 @ fail + 3 partials - Crap these were brutal, done as swings.
Upright Row
Set 1: 95 lbs x 10 @ 10 rpe
Set 2: 55 lbs x 15 @ 9 rpe
Set 3: 55 lbs x 13 @ fail + 2 partials
Set 4: 55 lbs x 12 @ fail + 3 partials - Holy Pump Batman! Shoulders looking like pumpkins after this session! I will go down to 45 on these until I can get the last 3 x 15 then add weight.
Cross Cable Tricep Extension
Set 1: 40 lbs x 15 @ 9 rpe
Set 2: 40 lbs x 15 @ 10 rpe
Set 3: 40 lbs x 12 @ fail + 3 partials - These really get me good now that I have the form down. I feel them more in my lateral head of my triceps which is what needs the work. So perfect exercise here for my needs.
PowerTec Dip Attachment
Set 1: 180 lbs x 20 @ 9.5 rpe
Set 2: 180 lbs x 18 @ fail RP@15, 3 + 2 partials - My triceps were blown out. Huge pump, and serious contractions here.
I am enjoying the sessions and pushing myself this hard. This is my bread and butter style here. Gradually lowering intensity to what the aim is. Just taking some adjustments to do it. On non top sets I want to be failing on the final set only. Just be close on the rest of them. Once I get the weights needed to do this down I will be good to go. Just new stimulus for me so hard to tell where I should be with the weights.