š„ Health Workout chat
- Thread starter Eagle
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Squats 135x10,225x8,315x8 365x5 385x5 405x3 itās coming back weight down strength up, so far eating a lot of shit carbs before my workout has helped tremendously keeping my strength while cutting
19hrs in to my 24 fasting day. Will have a cup of black coffee before the gym. Probably do shoulders, bi's and tri's today since I'm not going to have time to get to the gym tomorrow.
Picked up a pair of Versa Gripp Pros on Black Friday. They showed up this week and I used them the first time today. Awesome. Best āstrapā Iāve used. Iāve wanted a pair for years but couldnāt get myself to spend the money.
pull day.
5x6-10 weighted pull ups
3x10-12 shoulder width machine row
3x10-12 Barbell row with upper back focus
superset without setting bar down
8x row upper back emphasis
8x deadlift
8x partial deadlift to knees
5 rounds of superset 60sec rest
10-12 high angle machine curl
10-12 incline cable curl
Strained my left rear delt while warming up. The thing is on fire right now. This is going to take me out for a few days :wtc:
pull day.
5x6-10 weighted pull ups
3x10-12 shoulder width machine row
3x10-12 Barbell row with upper back focus
superset without setting bar down
8x row upper back emphasis
8x deadlift
8x partial deadlift to knees
5 rounds of superset 60sec rest
10-12 high angle machine curl
10-12 incline cable curl
Strained my left rear delt while warming up. The thing is on fire right now. This is going to take me out for a few days :wtc:
Had the Versa Gripp Proās as well and lost one of them. Also had Manimal wrist wraps and lost one of those.
SMFH
Recovery week. Super low volume, high intensity.
5min on stepper, 5min foam roll
half body push. A few warm up sets of each exercise getting to about 70% of my one top set.
5min on stepper, 5min foam roll to start.
3-6 rep incline bb press
3-6 rep weighted dip
3-6 cable lateral raise
3-6 single arm cable tricep ext
3-6 back squats
added a few sets of squats to polish it off?
5min on stepper, 5min foam roll
half body push. A few warm up sets of each exercise getting to about 70% of my one top set.
5min on stepper, 5min foam roll to start.
3-6 rep incline bb press
3-6 rep weighted dip
3-6 cable lateral raise
3-6 single arm cable tricep ext
3-6 back squats
added a few sets of squats to polish it off?
I also need to not be fat anymore. I can't get past 205lbs.
I was to hit the 180s. I think I need to rethink my diet at this point.
I was to hit the 180s. I think I need to rethink my diet at this point.
do you track calories/macros at all? If you donāt, start by doing that. Consistency with calories will give a much better idea of where the hang up is at. There are very few people in my experience who can eat intuitively and make progress toward whatever goal theyāre chasing.
do you use sleeves at all? I found wraps to be injuring my knees. Dont think Iāll use them again unless Iām trying to PR a squat. Def good for 20lbs on a max though. Quite a bit of rebound out of the hole.
Light compression and keeping the joint warm has been more beneficial for me personally.
I miss having a lifting partner. Started off working out with a buddy in his garage, moved to a commercial gym just because our schedules didnāt line up almost ever, used to train with ALLEN DAVIS a couple days a week too. The gym we went to closed down though and Iāve since moved to the city.
I do use sleeves for squats I have stoic 7mil competition sleeves, they are getting a bit worn out, I bought some competition wraps but I canāt use them yet they are way too stiff, I got these cheap ones to try and slowly work my way into them, but at the moment I prefer sleeves, I actually ware elbow sleeves also and itās helped prevent the bicep tendinitis I used to get when benching heavy
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