Here is my midweek update with my last two meals today projected as I'll eat them later.
Back and Tris feeling better, I think the Back exercises I switched overworked these muscle groups, I should be 100% for tomorrow Pull exercises.
My flat bench I felt weak today, possibly my tris being so sore, not sure, but I was able to push out my reps for Incline Chest.
Here are my meals the past two days:
9/13/2023 | Protein | 70 | 70 | 70 | 60 | 70 | 60 | 35 | | 435 |
| Fat | 20 | 20 | 20 | 25 | 20 | 14 | 10 | | 129 |
| Carbs | 15 | 25 | 15 | 0 | 15 | 30 | 5 | | 105 |
| | 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 10oz ribeye | Liquid Egg (16oz of egg white)shake with almond butter and whole eggs | 4 Oikos triple zero yogurts | Grilled Chicken and cilantro yogurt sauce. Boathouse brand is top notch! | | |
| | | | | | | | | | |
9/14/2023 | Protein | 70 | 70 | 79 | 60 | 60 | 70 | | | 409 |
| Fat | 20 | 20 | 15 | 14 | 25 | 20 | | | 114 |
| Carbs | 15 | 25 | 0 | 30 | 13 | 15 | | | 98 |
| | Liquid Egg (16oz of egg white)white shake with almond butter and whole eggs, 1/2 scoop whey for flavor.
4500mg fish oil | Post workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs and half banana | 15oz Strip steak | Yogurts | Grilled Chicken 8oz with avocado and cilantro yogurt sauce | Liquid Egg (16oz of egg white)shake with almond butter and whole eggs | | | |
Weights felt pretty good today as well except flat bench, 185 felt heavier than 225 has. I was able to increase weight for shoulders a bit today and going for 8 reps. I am pushing for 275lb squat each day I try to push a little bit harder. My goal is to hit 3 sets of 50 @135lbs, I've seen the old Tom Platz videos doing, epic humor except Ill be the one falling on the floor.
9/13/2023 | Squats | 5x8 | 255lbs | |
| Sumo Squat BB | 5x8 | 225lbs | |
| Calf raise (straight, pro, sup) | 4x10 | 185lbs | |
| Burnout Squats | 3x50 | 115lbs | |
| | | | |
9/14/2023 | Flat BB bench | 5x5 | 185*3 | Chest feels really weak today, no strength, I think my tris are really worked over still as I pushed them really hard Tuesday |
| Incline DB bench | 5x8 | 185 | Incline felt good, was able to hit 8 reps on 4 sets but took maximum effort. |
| Dips | 3x8 | Bodyweight | |
| Flat bench press high rep | 3x50 | 120lbs | |
| | | | |
| Leaning single arms side deltoid raise | 4x8 | 40lbs (20lbs ea) | |
| Chest supported deltoid raise | 3x8 | 60lbs (30lbs ea) | Rear deltoids on fire |
| Front deltoid raises standing | 4x8 | 40lbs (20lbs ea) | |
| Arnold press | 2x50 | 30lbs (15lbs each) | - |
Thank guys for all the help along the way, rock on.
Mark