1/11/22 Pull - Hypertrophy
WU - Rowing Machine - 1000 meters
Lat Pull Downs WU 50x15, 70x10
Muscle Rounds 100x6>100x6>100x6>100x6>100x6>100x6> - need to go up a little but still challenging at this weight
Straight Arm Lat Pull Down - 50x25, 70x25 - the 70 was challenging and will be the first work set next session. Also done on a functional trainer so have to steady the bar sine a pully on both ends.
Machine Supported Row WU = 80x10
Muscle Rounds - 120x6>120x6>120x6>120x6>120x6>120x6 - go up 10-15lbs to achieve failure on one of the sets
Incline Bench Rear Delt Raise - 45 degree 15x15, 30 degree 15x15+5 swings - will start with 30 degree angle it hit rear delts better.
Romanian Deadlifts WU - 95x10, 135x6
Muscle Rounds - 185x6>185x6>185x6>185x6>185x4>135x2 - failed on 5th round dropped weight for 6th but lower back was toast and didn't want to risk hurting it since still freshly recovering from tweaking it so I called it.
Ball Slams 33lb x10, 10, 10 - Holy crap these gassed me. I was breathing so hard after them. I had only done them with a 15lb ball that bounced back up so doubled the weight and had to grab from the floor each rep was a real challenge.
Home Gym Portion
IronTec Lying Leg Curls - WU = 25x15, Work Sets 50x15, 50x14 - this lying leg curl kicks my ass, I failed at 15 with 50lbs... stay at this weight.
IronTec Preacher Curls - WU 20x10
Muscle Rounds - 50x6>50x4 failed! Lowered weight rested and started over...
Muscle Rounds - 30x6>30x6>30x6>30x6>30x6>20x4 - The 6th rep of 5th set I failed just shy of a full rep so dropped the weight for final round, will try 35 next time without leading in with the 50 I think it might work.
As a reminder for those not aware Muscle Rounds are 6 consecutive sets of 6 with 5 deep breaths in between sets or 5-10 seconds. The goal is to fail once in the process and if before the last set lower the rest of the sets so you do not fail again if possible.
I am feeling yesterdays workout already, this was a great one and those RDL's really got my lower back nicely. It amazes me how hard these IronTec Leg Curls and Preacher Curls are, the peak force is at the end of the contraction making you really give your all to complete a rep. Trying to do this without using momentum is just brutal!
Macros - Calories right in range, protein was really high due to the mixed foods I was eating that were protein heavy. Wouldn't have been upset with the protein and carbs flip-flopped.
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1/12/23 - Morning Weight 215.8 - Nice! Up 2lbs, I guessed I would be 216ish after eating all day so pretty happy with this.
I am definitely seeing some improvements in my physique with the weight loss. Waistline is getting smaller. I am sitting here using my 5th belt hole today! WooHoo!!!! Also the sides of my core are sharpening up, as well as the line in the center is starting to show up a little more. Still not abs but just enough to see shape of where they will be when I put my arms overhead and tighten my core.
Going to keep today's fast a little shorter if the wife is available to go to Chipotle with me for lunch. If not we will see when I choose to break it. I don't have a goal for this but also feel like I should have some more food earlier to help with recovery from yesterday so probably going to go with 16/8 fasting.