Here is my first update for the week.
I performed normal sets of chest yesterday, today though I reduced by one set. IS the optimal set range 3 or 4?
Looking back some days when I was pushing 5 sets heavy I felt weaker the next day on different body part. Is it advisable to reduce number of exercises to maintain the 4-5 rep range? Sometimes all the high reps with heavy weights leaves me feeling worn out but I am not sure what causes this as some weeks I can crush it. Thank you in advance for your responses.
Here are the weights:
9/17/2023 | Flat BB bench | 5x5 | 225 |
| Incline DB bench | 5x8 | 185 |
| Dips | 3x8 | Bodyweight + 35lbs |
| Flat bench press high rep | 3x50 | 125lbs |
| | | |
| Leaning single arms side deltoid raise | 4x8 | 40lbs (20lbs ea) |
| Chest supported deltoid raise | 3x8 | 60lbs (30lbs ea) |
| Front deltoid raises standing | 4x8 | 40lbs (20lbs ea) |
| Arnold press | 2x50 | 30lbs (15lbs each) |
| | | |
9/18/2023 | Snatch Grip Deadlift - wide grip | 3x8 | 165lbs |
| Stiff Legged Deadlift | 3x8 | 215lbs |
| Barbell pullover | 3x8 | 88lbs |
| Shrugs | 3x8 | 255lbs |
| Dumbbell Rows chest supported - high rep | 2x50 | 50lbs each |
| | 14 sets | |
| Tricep Kickbacks | 3x8 | 35 lbs each |
| Tricep dips - vertical body position | 3x8 | bodyweight |
| DB Hammer curl - half way | 3x8 | 40lbs |
| DB Curls – Standing | 3x50 | 20lb each |
| Forearm Curls | 3x8 | 30lbs each |
| | 15 sets | |
Meals for the past few days, I entered in my last 3 meals in advance so I could make this update more timely.
9/17/2023 | Protein | 70 | 65 | 40 | 60 | 60 | 24 | 70 | | 389 |
| Fat | 20 | 50 | 5 | 20 | 14 | 8 | 20 | | 137 |
| Carbs | 25 | 10 | 15 | 15 | 30 | 10 | 25 | | 130 |
| | Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs and half banana, 4500Mg Omega 3 gel caps | 5 whole eggs scrambled with 1/2 cup, 6 oz ground beef, pinch of cheese= | On the go protein shake muscle milk, gross. | Double angus grilled burger, no bun with cheese and 7-8 small fries | yogurts; Oikos triple zeros | Grilled Chicken 5oz with avocado and cilantro yogurt sauce | Easy shake Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs and half banana | | |
| | | | | | | | | | |
9/18/2023 | Protein | 70 | 70 | 70 | 50 | 60 | 50 | 40 | | 410 |
| Fat | 20 | 20 | 20 | 12 | 14 | | 10 | | 96 |
| Carbs | 25 | 25 | 5 | 8 | 30 | | | | 93 |
| | Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs and half banana, 4500Mg Omega 3 gel caps | Easy shake Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs and half banana | Easy shake Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs | Scrambled eggs with cottage cheese and a little shredded cheese on top. | yogurts; Oikos triple zeros | Grilled chicken and yogurt sauce | Small egg white shake before bed, 15grams whey for flavor with one whole egg and 1Tbsp Almond butter. | | |
| | | | | | | | | | |
9/19/2023 | Protein | 70 | 70 | 70 | 48 | 60 | 70 | 35 | | 423 |
| Fat | 15 | 20 | 15 | 35 | 14 | 15 | 10 | | 124 |
| Carbs | 25 | 35 | 15 | 15 | 30 | 10 | 8 | | 138 |
| | Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs and half banana, 4500Mg Omega 3 gel caps | Easy shake Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs and whole banana | Post workout shake - Easy shake Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs | Chicken and avocado | yogurts; Oikos triple zeros | Grilled top sirloin steakand greens | Liquid Egg white(8oz of egg white) shake with almond butter and whole eggs and pinch of whey for flavor | | |
Thank you guys for all the input and feedback.
Mark