Here is the first half of the weeks meals and weights.
Strength feels good and I continue to increase where I am able to and execute with good form.
The high rep sets are insane, todays seated bicep curls left my arms so incredibly swollen and sore, during the sets I had vascularity but after the sets my arms looked bloated and thick.
Currently I am still on 300Test and 200 Deca, the hard work seems to be paying off. I am pushing hard and will continue to do so, I am noticing though that after heavy chest I am still sort the next day, mostly my upper chest from incline. MY shoulders front and side deltoids are sore today as well, usually I am not sore the day after.
Egg white shakes are noticeably better and I don't have any abdominal bloat that I did on the heavy whey shakes I was on. I am now only supplementing with whey.
Thanks for all the help, hacks and ideas, its awesome to work with you guys and learn so much from all of you, very excited about what the future brings.
Thank you
mark
Here are the meals:
9/10/2023 | Protein | 70 | 67 | 70 | 65 | 65 | 40 | 40 | | 417 |
| Fat | 20 | 20 | 15 | 20 | 15 | 15 | 15 | | 120 |
| Carbs | 15 | 0 | 15 | 45 | 0 | 20 | 15 | | 110 |
| | Liquid Egg white shake with almond butter and whole eggs
4500mg fish oil | 10oz ribeye | Fruit and protein shake; egg white and whey fresh fruit and water with almond butter | 9oz grilled chicken , diced avocados and yogurt cilantro sauce, 3 low carb high fiber tortillas | 12oz strip | yogurt | Liquid Egg white shake with almond butter and whole eggs | | |
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9/11/2023 | Protein | 70 | 70 | 70 | 67 | 70 | 60 | 30 | | 437 |
| Fat | 20 | 20 | 20 | 30 | 7 | 25 | 7 | | 129 |
| Carbs | 15 | 15 | 15 | 0 | 15 | 13 | 15 | | 88 |
| | Liquid Egg (16oz of egg white)white shake with almond butter and whole eggs
4500mg fish oil | Pre workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs | Post workout Liquid Egg (16oz of egg white)white shake with almond butter and whole eggs | 10oz ribeye | Liquid Egg white shake with almond butter and whole eggs | Grilled Chicken 8oz with avocado and cilantro yogurt sauce | Yogurt | | |
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9/12/2023 | Protein | 70 | 70 | 70 | 60 | 60 | 60 | 45 | | 435 |
| Fat | 20 | 20 | 20 | 25 | 14 | 25 | 7 | | 131 |
| Carbs | 15 | 15 | 15 | 13 | 30 | 13 | 15 | | 116 |
| | Liquid Egg (16oz of egg white)white shake with almond butter and whole eggs, 1/2 scoop whey for flavor.
4500mg fish oil | Pre workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs and half banana | Post workout Liquid Egg (16oz of egg white)white shake with almond butter and whole eggs | Grilled Chicken 8oz with avocado and cilantro yogurt sauce | 4 Oikos triple zero yogurts | Grilled Chicken 8oz with avocado and cilantro yogurt sauce | Liquid Egg white(16oz of egg white) , with almond butter and whole eggs | | |
Weights:
9/11/2023 | Flat BB bench | 5x5 | 225lbs x5 | Still heavy for me | | |
| Incline BB bench | 5x8 | 185 | Able to increase this weekly for some reason. | | |
| Flat bench press high rep | 3x50 | 115(1), 95(2) | I just close my eyes and rep them out, brutal, triceps swollen huge and chest super tight. | | |
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| Standing single arms side deltoid raise | 4x10 | 30lbs (15lbs ea) | | | |
| Chest supported deltoid raise | 3x10 | 40lbs (20lbs ea) | | | |
| Front deltoid raises standing | 3x10 | 30lbs (15lbs ea) | | | |
| Arnold press | 2x50 | 30lbs (15lbs each) | Second set had to move down to 10lbs after 30 reps, could barely put the dumbells down. | | |
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9/12/2023 | Snatch Grip Deadlift - wide grip | 4x8 | 135lbs | | | |
| Stiff Legged Deadlift | 4x8 | 185lbs | | | |
| Barebell pullover | 4x8 | 92lbs | | | |
| Dumbbell Rows - high rep | 3x50 | 45lbs | | | |
| Shrugs | 4*8 | 245lbs | | | |
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| Tricep Kickbacks | 5x8 | 35 lbs each | | | |
| DB Hammer curl | 5x8 | 45lbs(1), 40lbs(2), 35lbs(2) | | | |
| DB Curls – Seated | 3x50 | 20lb each | Super swollen arms, insane how swollen they were. | | |
| Forearm Curls | 5x8 | 30lbs each | | | |