Here is my Sunday (off day) through Today, pretty smooth sailing, been feeling good, got the reps dialed in, high rep burn out sets picked, now all I need to do is keep going along, the great thing is every workout is fun, even when I have a less than desirable performance. Flat Bench I feel like I have hit a wall but will try to push through the same weight Thursday, if that's an issue, would Larsen press movements, working with heavier dumbbells' be a answer to helping me move past this lull I am in, upper chest I can still crank out reps. Or what about heavier negatives to failure and drop them on the spotter arms? Or do I drop the weight a bit and go for some higher sets like 10-12 range with less weight on flat bench?
Here are the meals
10/1/2023 | Protein | 70 | 70 | 70 | 45 | 60 | 75 | 30 | | 420 |
| Fat | 15 | 15 | 15 | 10.5 | 12 | 35 | 8 | | 110.5 |
| Carbs | 10 | 20 | 15 | 21 | 8 | 30 | 10 | | 114 |
| | Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs | Liquid Egg white(16oz of egg white) shake with almond butter and whole egg, strawberries | 8oz Grilled chicken salad with casar dressing and croutons. | yogurts; Oikos triple zeros | Plant based protein smoothie | Steak, aspragus and salad | Fruit and protein whey | | |
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10/2/2023 | Protein | 70 | 70 | 55 | 70 | 70 | 45 | 40 | | 420 |
| Fat | 15 | 15 | 28 | 15 | 15 | 10.5 | 15 | | 113.5 |
| Carbs | 10 | 28 | 30 | 20 | 15 | 21 | 0 | | 124 |
| | Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs | Pre workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs and half banana | 6oz steak with 2 cups caesar salad mix, one oikos yogurt | Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs and half banana | 8oz Grilled chicken salad with casar dressing and croutons. | yogurts; Oikos triple zeros | protein shake, whey and egg | | |
| | | | | | | | | | |
10/3/2023 | Protein | 70 | 66 | 70 | 65 | 45 | 54 | 40 | | 410 |
| Fat | 15 | 35 | 15 | 22 | 10.5 | 20 | 15 | | 132.5 |
| Carbs | 10 | 12 | 10 | 0 | 21 | 44 | 0 | | 97 |
| | Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs | 7 scrambled whole eggs, cheese, turkey sausage and onions | Post workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs | Grilled steak | yogurts; Oikos triple zeros | 4oz steak with grilled chicken sandwhich | protein shake, whey and egg | | |
Weights are all up to date as well:
10/2/2023 | Flat BB bench | 5x8 | 225 | Struggling I don’t feel as strong here as I did 2 weeks back. |
| Incline DB bench | 5x8 | 185 | Incline is still feeling strong. |
| Dips | 3x8 | Bodyweight + 35lbs | |
| Flat bench press Burnout | 1x50 | 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 | 1x50 | 30lbs (20lbs each) | |
| | | | |
10/3/2023 | Snatch Grip Deadlift - wide grip | 3x8 | 155lbs | |
| Stiff Legged Deadlift | 3x8 | 185lbs | |
| V-Taper row | 3x8 | 65lbs | |
| DB pullover | 3x12 | 70lbs | |
| Shrugs | 3x8 | 255lbs | |
| Reverse flys | 3x12 | 30lbs (15lbs each) | |
| Dumbbell Rows - high rep | 1x50 | 40lbs each | |
| | | | |
| Tricep Kickbacks | 3x12 | 30lbs each | |
| Tricep dips - vertical body position | 3x12 | bodyweight | |
| DB Hammer curl - sideways | 3x10 | 35lbs | |
| Forearm Curls | 3x8 | 30lbs each | |
| DB Curls – Standing | 3x50 | 20lb each | |
Thank you all for the input , its helpful and gives me things to think about, have a great nights, will update in two days.
Thanks
mark