Happy weekend guys, meals are getting easier, still trying to branch out and away from what's so convenient.
The Drop set workouts have been tough but enjoyable. It is not clear to me how to add in the burnouts properly.
Would I perform normal heavy workouts with 3-5 sets then throw in one 50 rep set of lighter weight? If so do I do this on every exercise or just per major muscle group? I want to keep going, I am motivated but I lack the understanding of how to properly structure my workouts. Todays legs actually left me feeling a bit tired whereas I normally feel okay. Walking lunges kicked my butt big time and I was actually shaking from lactic acid after doing 50 squats with a 2 minute break of doing 15 heavier squats. As usual thank you for all the help and guidance.
Quick question: My brother friend is pretty heavy into lifting and i told him how I'm running Deca and loving it, he said he ahs a product I may want to consider , he drove home and came back over with a new in the box bottle of Pharma mix 4, it contains Test with npp and deca. What sort of product is this if the cycle length is at 8 weeks? Deca kicked in for me about week 6. I was curious and currently just holding onto this for possible use down the road.
Here are my meals and weights for the past two days.
Meals:
9/29/2023 | Protein | 70 | 66 | 70 | 70 | 40 | 45 | 30 | 50 | 441 |
| Fat | 15 | 35 | 15 | 15 | 22 | 10.5 | 7 | 15 | 134.5 |
| Carbs | 10 | 12 | 40 | 10 | 15 | 21 | 15 | 10 | 133 |
| | Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs | 7 scrambled whole eggs, cheese, turkey sausage and onions | Fruit smoothie ; egg white, whey, strawberries, bannana | Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs | 4oz chicken, avocado and yogurt ranch sauce | yogurts; Oikos triple zeros | 2 Oikos yogurts | smoothie | |
| | | | | | | | | | |
9/30/2023 | Protein | 70 | 66 | 70 | 70 | 45 | 70 | 30 | | 421 |
| Fat | 15 | 35 | 15 | 30 | 10.5 | 30 | 8 | | 143.5 |
| Carbs | 10 | 12 | 10 | 36 | 21 | 20 | 10 | | 119 |
| | Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs | 7 scrambled whole eggs, cheese, turkey sausage and onions | Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs | 8oz Grilled chicken salad with casar dressing and croutons. | yogurts; Oikos triple zeros | 8oz Grilled chicken salad with casar dressing and croutons. | Fruit and protein whey | | |
Weights:
9/29/2023 | Snatch Grip Deadlift - wide grip heavy | 1x15 | 165lbs |
| Burnout | 1x50 | 95lbs |
| Stiff Legged Deadlift | 1x15 | 205lbs |
| Burnout | 1x50 | 100lbs |
| Barbell pullover | 1x15 | 68lbs |
| Burnout | 1x50 | 38lbs |
| Shrugs | 1x15 | 255lbs |
| Burnout | 1x50 | 135lbs |
| Reverse flys | 1x15 | 40lbs (20each) |
| Burnout | 1x50 | 20lbs (10lbs each) |
| Dumbbell Rows chest supported | 1x15 | 170lbs(85each) |
| Burnout | 1x50 | 60lbs(30lbs each) |
| | | |
| Tricep Kickbacks | 1x15 | 35lbs |
| Burnout | 1x50 | 30/40lbs |
| Tricep dips - vertical body position | 1x15 | bodyweight + 35lbs |
| Burnout | 1x50 | bodyweight |
| DB Hammer curl - sideways | 1x15 | 35lbs |
| Burnout | 1x50 | 30lbs (15lbs each) |
| Forearm Curls | 1x15 | 30lbs each |
| Burnout | 1x50 | 15lbs each |
| DB Curls – Standing | 1x15 | 35-40lbs each |
| Burnout | 1x50 | 20lbs each |
9/30/2023 | Squats | 1x15 | 235lbs |
| Burnout | 1x50 | 100lbs |
| Sumo Squat BB | 1x15 | 205lbs |
| Burnout | 1x50 | 100lbs |
| Split squats w/ Barbell | 1x15 | 95lbs |
| Burnout | 1x50 | 45lbs |
| Calf raise (straight, pro, sup) | 1x15 | 185lbs |
| Burnout | 1x50 | 100lbs |
| Waling lunge | 1x15 | 106LBS (53LB kb) |
| | 1X50 | 52LBS (26LB KB) |
Have a great weekend, tomorrow is my rest day except for my appetite
Be safe gents
Mark