It's kinda wild what is going on with me. I eat a high protein keto breakfast then do intermittent fasting thru the work day(ain't going to lie I do grab a yummy every once in awhile). Then at night I carb up a bit. It's like I'm doing mini carb cycles. Consequently the weight is going down. Bigger bench on the chest press machine at a lighter weight has become the goal.
My rested heart rate was 56 this morning and I haven't even been doing much cardio. High volume restaurant work is pretty much high volume cardio.
My weight before workout was 176 and that was after breakfast and preWO. My pre-workout has a scoop of protein(30 grams) and a tablespoon of dextrose in it.
Nautilus chest, tris, back and biceps:
Flat bench pause reps:
115 X5
125 X5
135 X5
supersets with bench and chest press
Shoulder hang 50 seconds *
Shoulder hang 50 seconds *
Shoulder hang 50seconds *
Shoulder hang 50 seconds *
Shoulder hang 60 seconds
Cybex plate loaded chest press:
225 X5 still not ready for 5X5
205 X5
215 X5
225 X3
225 X3
225 X3,1 had to get 25 lifts
Cybex flies:
75 X10
75 X10
V-grip pushdowns:
80*X10
90 X8
100 X6
Cybex tricep extensions
62.5 X10
Rope pushdowns:
60 X10
60 X10
Cybex cable rows:
125 X10
125 X10
Cybex pullovers:
75 X100
75 X10
Underhand grip rows:
105 X10
105 X10
Rope hammer curls:
80 X10
80 X10
Cybex concentration curls:
62.5 X10
62.5 X10
62.5 X10
1 hour 32 minutes but I was talking to people some.