Day 23
AM
Fasted Cardio on elliptical level 12
10 mins HIIT 15 secs sprint 45 sec jog
25 mins steady jog, speed of 6
Total distance 3.8 miles
AM Training :
Callisthenics circuit to failure
6 sets of each to failure:
- Wide Grip Pullups 12-15 reps
- Dips 15-20 reps
- Push Ups 20-30 reps
ARMS:
Barbell curls:
65x15 x 3 sets
Superset
French curls (backarms)
75x15 80x12 85x10
Db curls:
35x10 x 4 sets
Superset
Barbell Skull crushers:
65x10 85x10 95x10 95x10
Db hammer curls
35Lb db, 4 sets x 20 reps : 10 straight up hammers, 10 across the chest
Superset
Barbell close grip bench press
145x20 x 4 sets
Tricep rope pushdowns
35 to failure 4 sets
Superset
one arm reverse cable pushdowns
20 to failure each arm, 4 sets
Bicep preachers machine: hammer grip
110 to failure, 4 sets
Superset
Bicep isolation curl machine
90 to failure each arm, 4 sets
PM Training: Deadlifts
135x20
225x12
315x8
405x5
425x5
475x4
315x8
Today was a great day of training and rest. My meals were all clean and adequate according to my macros. I did an intense cardio session coupled with callisthentics, then took my drenched hoddy off, threw my yankee fitted on, mixed a hbcd intra workout shake with some leucine and went into a high volume arm workout.
Then I rested, ate for a few hours. I changed up my clothes, took my peak elite along with some creatine and bcaas. My objective for the pm session was only deadlifts and to break the rep count for the weight i pulled last week: 465x3
I put thw weight on the bar, but used different plates to reach the same weight, and hit 4 reps. Then my boy pointed out that it was 475 on the bar , which definitely made it all the better. Great focus and strength today