5/18 Day 19
5/19 Day 20
Weekend Update
Weight
5/18 - 230.5 lbs (+3.5 lbs)
5/19 - 229.5 lbs (+2.5 lbs)
Macros
5/18 - 2,930 calories (339p, 191c, 90f)
5/19 - 3,017 calories (344p, 183c, 101f)
Chicken, salmon, lamb, steak, eggs, chili, ezekiel bread, grilled veggies, cookie butter, small personal pizza and some sweet potato fries.
Workouts
5/18 - Softball
Got some running in playing right field. Lot of good lefties. We won 18-13. We were down 13-11 and scored 7 runs on top of 7th and held them scoreless in the bottom. Great game. Very fun to play. Nice comeback. I went 2-4 with a triple and 2 long fly outs. They played me real deep and could not hit the fly balls past them. I hit both really good and they would have gone out in fences in fields. On last at bat, I ripped a line drive low to the ground so they had no chance to react. It split the left fielder and left center fielder and rolled past them. I would have gotten a homerun but my teammate missed 3rd base so he had to comeback and re tag. I had to slow up to let him do this. Hahaha. Of course it would not have been funny if we lost. No harm, no foul. 4-2 for the season and well on our way for playoff birth.
5/18 - Legs
Leg Press
90x15
180x12
270x12
360x12
450x12
540x10
630x5
655x5
680x5
705x5
730x5
Drop 640x5
Drop 550x5
Drop 460x5
Drop 370x6
Drop 280x8
Drop 190x15
Went up in weight all over the place. On my density sets at 630x5, I added weight each ascending set +25 at a time for +100 at top weight. This allowed me to drop sets at +90 at each following set versus last week. I felt as strong as I have ever felt in my legs and absolutely no aerobic failure. No need to catch my breath at all. Just strength failure that made me stop. Unreal. Need to add that I still don't know what my max is. I only started doing heavy leg presses less than a year ago. I never saw the point as I watched these guys loading up the machine and doing partial reps and slamming down the weight. Well real benefit comes from high reps and full slow range of motion and I am liking it now.
Leg Curl (hoist)
164x12
164x12
164x12
164x12
164x12
Slow controlled reps. Held contraction for 2 seconds.
Leg Extensions
145x8
145x8
145x8
145x8
145x8
Fug it. Went right to 145. I usually build up to it for 145 on final 2 sets.
Body Masters Squats
200x8
290x8
380x8
290x8
Fug it again. Usually start off at 90. started with 200 this time. 380 would be considered a PR I guess as I have never gone that high on this machine. Tweaked my lower back slightly, but I believe I caught myself in time.
5/19 - Back
HS Iso Row
90x15
180x12
270x10
360x8
410x5
410x5
410x5
410x5
410x5
Drop 360x5
Drop 270x5
Drop 180x6
Drop 90x15
I went with hammer strength for variation just to change things up. Felt a different type of stretch and I really enjoyed doing these.
Nautilus Pullover
145x20
120x20
120x20
120x20
Using mountain dog technique, 145 felt way too heavy. Went down to make sure I used the correct form.
Lat Pulldowns
105x12
165x10
180x8
195x8
195x8
I was able to go all the way upto 195 without breaking form. Not a lifetime PR, but highest for this year definitely. I felt like a beast.
One Arm Pulldowns - weight per arm
60x8
60x8
60x8
60x8
My grip started to give after 2 heavy exercises. Want to make sure I used weight that I could control. 60 was that weight. Loved the stretch I got from these.
Stretchers
105x8
105x8
105x8
105x8
Again, casualty of heavy rows and pulldowns. Hands were cramping and I looked like I had arthritis. Lower weight for better form again. Did not get as much out of these when pulling down so I tried to hold the stretch longer.
Face pulls with scapula stretch
75x6
75x6
75x6
Just 6 reps per. I literally had no strength left in forearms and in my grip. Cramping was painful in my hands. Made sure to go real slow. At least 5 seconds for pull and release. 3 second hold after scapula stretch.