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90 days from honeymoon...help me break my plateau
- Thread starter Roofus
- Start date
if no cycle then lots of fasting and cardio
post LOG
post LOG
LOG APPROVED - PLEASE POST A LOG
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This thread/post was reviewed by our Medical Review board.
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Full editorial process was followed, and please read our medical disclaimer, check our editorial process.
Compound movements.
working out 3-4 days can get you good results.........
Just put the focus even more on diet.
I really appreciate the feedback guys! Not sure where to post a log. I keep a log in a notebook I take to the gym, so can do there. Should I just post in here, or is there a special place people post logs.
Anyway, wasn't able to make it to the gym last week, but did 5-7 miles every day keeping heart rate at 120bpm.
This week so far 5+ miles M/T/W. I do 90% of my cardio in the AM before work. Closed down the gym tonight (had about 70min till close but may only have 50-60min on most nights).
15min cardio warmup Speed: 4 Incline: 3.5
Incline bench 3x15x95
Deadlift 3x15x95
Leg press 3x15x225
Bar curl 3x15x50
Ryan Humiston incline crunch set
Dumbbell side bend 3x5x35
That was walking in the door until being booted out, so that's about all I can fit in for a set. I kept breaks between 1-2 minutes between sets, and about 3-5min break between lifts. I should have mentioned I cannot do squat rack. I tore my gluteus minimus on squat training for a comp ten years ago (I'm now 41) and had minor outpatient surgery to repair and it took 5 years of PT to get back to normal. That's one reason I blew up to 215 and it's taken years to get back to a good weight. I won't risk it again. I can do bulgarian split squats without pain for whatever reason, so I'm open to those.
I'm having a bit of trouble figuring out these splits. Wondering if I should do something like Workout 1(Day1), Workout 2(Day 2), Workout 1(Day 3), Workout 2(Day 4).
Here's pics - Can y'all please give me recommended lifts/areas of focus with the assumption I can probably get in 3 big lifts and 1-2 quick things like crunches?
View attachment 140553
Not sure why back picture is flipping sideways. I can't fix it...
Anyway, wasn't able to make it to the gym last week, but did 5-7 miles every day keeping heart rate at 120bpm.
This week so far 5+ miles M/T/W. I do 90% of my cardio in the AM before work. Closed down the gym tonight (had about 70min till close but may only have 50-60min on most nights).
15min cardio warmup Speed: 4 Incline: 3.5
Incline bench 3x15x95
Deadlift 3x15x95
Leg press 3x15x225
Bar curl 3x15x50
Ryan Humiston incline crunch set
Dumbbell side bend 3x5x35
That was walking in the door until being booted out, so that's about all I can fit in for a set. I kept breaks between 1-2 minutes between sets, and about 3-5min break between lifts. I should have mentioned I cannot do squat rack. I tore my gluteus minimus on squat training for a comp ten years ago (I'm now 41) and had minor outpatient surgery to repair and it took 5 years of PT to get back to normal. That's one reason I blew up to 215 and it's taken years to get back to a good weight. I won't risk it again. I can do bulgarian split squats without pain for whatever reason, so I'm open to those.
I'm having a bit of trouble figuring out these splits. Wondering if I should do something like Workout 1(Day1), Workout 2(Day 2), Workout 1(Day 3), Workout 2(Day 4).
Here's pics - Can y'all please give me recommended lifts/areas of focus with the assumption I can probably get in 3 big lifts and 1-2 quick things like crunches?
View attachment 140553Not sure why back picture is flipping sideways. I can't fix it...
Attachments
Then let's adjust my macros. Maintenance is about 2400-2600 depending on the calculator I use. I've been doing a pretty extreme calorie deficit at 1600cals. 1.5xbody weight for protein (264g), which puts me at about 1050 of those cals from protein. And macros play out to be around 60P/35F/15C.
Do you suggest I make changes?
