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Single leg? No. Start lighter and wait until you get used to it. Single leg squats involve a LOT more balance and muscles that do not get worked hard usuallyI am thinking of throwing in 3x8 single leg split squat with the bar at 135lb to start after the set of sumos, what do you think about that?
I cycle my levels up and down through the year. No one should go balls out non stopIf you train like Ronnie Coleman, you go heavy every workout, I like to go moderate to heavy.
nice update here broHere 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:
9/13/2023Protein 70 70 70 60 70 60 35 435Fat 20 20 20 25 20 14 10 129Carbs 15 25 15 0 15 30 5 105Liquid Egg (16oz of egg white)white shake with almond butter and whole eggs, 1/2 scoop whey for flavor.
4500mg fish oilPre 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! 9/14/2023Protein 70 70 79 60 60 70 409Fat 20 20 15 14 25 20 114Carbs 15 25 0 30 13 15 98Liquid Egg (16oz of egg white)white shake with almond butter and whole eggs, 1/2 scoop whey for flavor.
4500mg fish oilPost 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.
9/13/2023Squats 5x8 255lbs Sumo Squat BB 5x8 225lbs Calf raise (straight, pro, sup) 4x10 185lbs Burnout Squats 3x50 115lbs 9/14/2023Flat 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
9/15/2023 | Snatch Grip Deadlift - wide grip | 4x8 | 145lbs | |
Stiff Legged Deadlift | 4x8 | 205lbs | ||
Barebell pullover | 4x8 | 88lbs | ||
Shrugs | 4x8 | 245lbs | ||
Dumbbell Rows - high rep | 3x50 | 45lbs | ||
Tricep Kickbacks | 5x8 | 35 lbs each | ||
Tricep dips - vertical body position | 5x8 | bodyweight + 25lbs | ||
DB Hammer curl - half way | 5x8 | 35lbs | ||
DB Curls – Seated | 3x50 | 20lb each | ||
Forearm Curls | 5x8 | 30lbs each | ||
9/16/2023 | Squats | 5x8 | 235lbs | Hamstrings sorre from Fridays Dead lifts, body still adapting. |
Sumo Squat BB | 5x8 | 225lbs | ||
Calf raise (straight, pro, sup) | 4x10 | 185lbs | ||
Burnout Squats | 3x50 | 115lbs |
9/15/2023 | Protein | 61 | 70 | 70 | 60 | 70 | 59 | 30 | 420 | |
Fat | 49 | 20 | 20 | 25 | 15 | 10 | 7 | 146 | ||
Carbs | 5 | 25 | 15 | 13 | 15 | 0 | 15 | 88 | ||
5 whole eggs scrambled with 1/2 cup low fat cottage cheese and one chicken basil sausage | 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 | Liquid Egg (16oz of egg white)white shake with almond butter and whole eggs | 8oz filet | Yogurts | ||||
9/16/2023 | Protein | 70 | 61 | 70 | 60 | 60 | 59 | 70 | 450 | |
Fat | 20 | 49 | 20 | 25 | 14 | 10 | 15 | 153 | ||
Carbs | 25 | 5 | 15 | 13 | 30 | 0 | 15 | 103 | ||
Pre workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs and half banana | 5 whole eggs scrambled with 1/2 cup low fat cottage cheese and one chicken basil sausage | 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 | yogurts; Oikos triple zeros | 8oz filet, cant beat the store mispricing then honoroing Angus meat, 2.3lbs Fielt for $14.99 | Liquid Egg (16oz of egg white)white shake with almond butter and whole eggs |
@man05 dont increase weight, keep the weight the same and stay on this for 2 more weeks, you need to keep that protein high and train 2 more weeks before adjustmentsMy weeks over, time for a rest day.
I have several questions on how my training should be on cycle, I continue to increase weight with excellent form and don't move until I can mange the weight well. As to training changes I have moved around some back exercises as I felt stale on the chest supported rows. I have added two exercises to legs. As to sets and reps I feel that 6-8 reps is good for me, however I am not sure that 5 sets is optimal, would 4 sets be a better range?
Also what do you guys think about splitting workouts, is that beneficial? Example: Chest first then 2 hour break for work then destroy shoulders? I normally get fried from Chest then grind the shoulders.
As to my volume : I have been reading 12-15 sets per body part lately. I will continue to incorporate a single high rep exercise with 50 reps doing 2-3 sets of those at the end. Vascularity of biceps is insane, during the high rep sessions I can literally see my arms turning red and so swollen they feel liek they are not there, I can barely rack dumbbells, I digress sorry.
Weights went well this week and I look forward to Chest flat BB press
9/15/2023Snatch Grip Deadlift - wide grip 4x8 145lbs Stiff Legged Deadlift 4x8 205lbs Barebell pullover 4x8 88lbs Shrugs 4x8 245lbs Dumbbell Rows - high rep 3x50 45lbs Tricep Kickbacks 5x8 35 lbs each Tricep dips - vertical body position 5x8 bodyweight + 25lbs DB Hammer curl - half way 5x8 35lbs DB Curls – Seated 3x50 20lb each Forearm Curls 5x8 30lbs each 9/16/2023Squats 5x8 235lbs Hamstrings sorre from Fridays Dead lifts, body still adapting. Sumo Squat BB 5x8 225lbs Calf raise (straight, pro, sup) 4x10 185lbs Burnout Squats 3x50 115lbs
Meals: This is getting easier for me to setup food, egg whites are in, whey protein is taking a back seat but I still take a small amount post workout. I feel noticeably better with egg white than straight Whey shakes.
9/15/2023Protein 61 70 70 60 70 59 30 420Fat 49 20 20 25 15 10 7 146Carbs 5 25 15 13 15 0 15 885 whole eggs scrambled with 1/2 cup low fat cottage cheese and one chicken basil sausage 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 Liquid Egg (16oz of egg white)white shake with almond butter and whole eggs 8oz filet Yogurts 9/16/2023Protein 70 61 70 60 60 59 70 450Fat 20 49 20 25 14 10 15 153Carbs 25 5 15 13 30 0 15 103Pre workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs and half banana 5 whole eggs scrambled with 1/2 cup low fat cottage cheese and one chicken basil sausage 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 yogurts; Oikos triple zeros 8oz filet, cant beat the store mispricing then honoroing Angus meat, 2.3lbs Fielt for $14.99 Liquid Egg (16oz of egg white)white shake with almond butter and whole eggs
Thanks for all the feedback, have a great weekend, next update Tuesday evening after my Pull session.
Appreciate all the help, I am nearly half way through the cycle and I feel like the deca is taking off big time now.
Thanks
Mark