My youngest is in her second year playing soccer, she is ten and on the top travel team slated for ECNL soccer in another year. She had a really nice goal from about 18 yds out upper corner.who won the soccer games anything cool happen?
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My youngest is in her second year playing soccer, she is ten and on the top travel team slated for ECNL soccer in another year. She had a really nice goal from about 18 yds out upper corner.who won the soccer games anything cool happen?
10/8/2023 | Protein | 70 | 70 | 70 | 45 | 70 | 60 | 30 | 415 | |
Fat | 15 | 15 | 15 | 10.5 | 15 | 20 | 15 | 105.5 | ||
Carbs | 10 | 10 | 15 | 21 | 10 | 40 | 15 | 121 | ||
Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs | Shake: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 | Shake:Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs | Turkey chili with beans and vegetables homemade with 2 homemade torillas corn.Cheese and sour cream toppings | Protein shake; egg whites, a few strawberries, yogurt and almond butter | ||||
10/9/2023 | Protein | 70 | 70 | 70 | 70 | 45 | 50 | 40 | 415 | |
Fat | 15 | 15 | 15 | 24 | 10.5 | 20 | 25 | 124.5 | ||
Carbs | 10 | 22 | 10 | 2 | 21 | 0 | 30 | 95 | ||
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 banana | Post workout Shake:Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs | 8 oz grilled chicken breast chopped up with bbq sauce | yogurts; Oikos triple zeros | roasted beef | Chicekn and caesar salad | ||||
10/10/2023 | Protein | 70 | 32 | 70 | 30 | 70 | 60 | 75 | 15 | 422 |
Fat | 15 | 5 | 15 | 10 | 15 | 20 | 25 | 3.5 | 108.5 | |
Carbs | 10 | 28 | 10 | 20 | 10 | 0 | 30 | 7.5 | 115.5 | |
Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs | leftover chicken , bbq saucea nd 9 sweet potatoto fries | Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs | Small preworkout shake with egg whites and whey and half banana | Post workout Shake:Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs | Piece of steak 8oz | Grilled chicken wrap with sauce | Single oikos yogurt triple zero |
10/9/2023 | Flat BB bench | 3x5 | 240 | .07 increase | could only hit 4 on last set | |
Incline DB bench | 3x6 | 190 | .07 increase | |||
Dips | 3x8 | Bodyweight + 45lbs | .07 increase | |||
Flat bench press Burnout | 1x50 | 125lbs | ||||
Leaning single arms side deltoid raise | 4x8 | 40lbs (20lbs ea) | Should I push deltoids harder? | |||
Chest supported deltoid raise | 3x8 | 60lbs (30lbs ea) | Should I push deltoids harder? | |||
Front deltoid raises standing | 4x8 | 40lbs (20lbs ea) | Should I push deltoids harder? | |||
Arnold press | 1x50 | 30lbs (20lbs each) | Should I push deltoids harder? | |||
10/10/2023 | Snatch Grip Deadlift - wide grip | 3x8 | 165lbs | |||
Stiff Legged Deadlift | 3x8 | 200lbs | ||||
V-Taper row | 3x9 | 65lbs | ||||
DB pullover | 3x8 | 70lbs | ||||
Shrugs | 3x8 | 275lbs | ||||
Reverse flys | 3x8 | 40 (20lbs each) | ||||
Dumbbell Rows - high rep off bench | 1x50 | 55lbs | ||||
Tricep Kickbacks | 3x8 | 35lbs each | feel strong | |||
Tricep dips - vertical body position | 3x8 | bodyweight +25lbs | ||||
DB Hammer curl - sideways | 3x8 | 40lbs | at about max here on set 3 | |||
Forearm Curls | 3x8 | 35lbs each | brutal | |||
DB Curls – Standing | 2x50 | 20lb each | ||||
one set hammer one set full curl |
Gotta love it!My youngest is in her second year playing soccer, she is ten and on the top travel team slated for ECNL soccer in another year. She had a really nice goal from about 18 yds out upper corner.
If I did that I'd drop the weight on my neckbro hit the chest monday hard. think of BM on that last rep!
good update broSorry for the late update, legs were sore, I was tired and I sat through multiple soccer games, came home fed the family and myself and crashed, glad today is a rest day.
Here are meals the past few days:
Weights: Past few days have felt pretty good with a .07 weight increase, should I be bumping weight once a month or more often?
10/6/2023Protein 70 66 70 75 45 65 30 421Fat 15 35 15 25 10.5 20 8 128.5Carbs 10 12 22 25 21 0 15 105Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs 7 scrambled whole eggs, cheese, turkey sausage and onions Pre-Workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs and banana 10oz ground turkey with taco seasoning with salad and dressing yogurts; Oikos triple zeros 10oz strip steak Protein shake; egg whites, a few strawberries, yogurt and almond butter 10/7/2023Protein 70 70 66 70 45 80 401Fat 15 15 35 15 10.5 25 115.5Carbs 10 22 12 10 21 30 105Liquid 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 banana 7 scrambled whole eggs, cheese, turkey sausage and onions Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs yogurts; Oikos triple zeros Grilled chicken thighs 7oz with low carb tortillas and yogurt sauce
Burnout Squats were brutal after the weight increase, I really like the anaerobic feeling I get from them.
10/6/2023Snatch Grip Deadlift - wide grip 3x8 165lbs .07 increase Stiff Legged Deadlift 3x8 200lbs .07 increase V-Taper row 3x9 65lbs 2 wide, one narrow; 3times DB pullover 3x8 70lbs Shrugs 3x8 275lbs .07 increase Reverse flys 3x8 40 (20lbs each) .07 increase Dumbbell Rows - high rep off bench 1x50 50lbs .07 increase Tricep Kickbacks 3x8 35lbs each .07 increase Tricep dips - vertical body position 3x8 bodyweight +25lbs .07 increase DB Hammer curl - sideways 3x8 40lbs .07 increase Forearm Curls 3x8 35lbs each .07 increase DB Curls – Standing 1x50 20lb each 10/7/2023Squats 3x8 250lbs .07 increase Sumo Squat BB 4x12 225lbs .07 increase Split squats w/ Barbell 4x10 100lbs .07 increase Calf raise (straight, pro, sup) 4x10 195lbs .07 increase Burnout Squats 1x50 125lbs .07 increase
Thanks for all the help guys, I will update Tuesday night, wish me luck for Mondays chest routine.
Mark
@man05 slingshot works i use it for the endHere is todays update.
Have any of you ever smelled a smell like a chemical or odor when you are really pushing a rep hard, it comes in my nose then goes away but leaves me wanting to smell it more, is this deca in my system or even test? I blew my chest up on flat bench, I had to use a slingshot for last three reps on last set and was destroyed, the 125lb high rep set I swear my chest was gogin to rip apart, so the next thing I do after chest is run inside rip off my shirt and check out the pump, AWESOME! looks way better the next day as its gets tight, this is so addictive.
Meals:
10/8/2023Protein 70 70 70 45 70 60 30 415Fat 15 15 15 10.5 15 20 15 105.5Carbs 10 10 15 21 10 40 15 121Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs Shake: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 Shake:Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs Turkey chili with beans and vegetables homemade with 2 homemade torillas corn.Cheese and sour cream toppings Protein shake; egg whites, a few strawberries, yogurt and almond butter 10/9/2023Protein 70 70 70 70 45 50 40 415Fat 15 15 15 24 10.5 20 25 124.5Carbs 10 22 10 2 21 0 30 95Liquid 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 banana Post workout Shake:Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs 8 oz grilled chicken breast chopped up with bbq sauce yogurts; Oikos triple zeros roasted beef Chicekn and caesar salad 10/10/2023Protein 70 32 70 30 70 60 75 15 422Fat 15 5 15 10 15 20 25 3.5 108.5Carbs 10 28 10 20 10 0 30 7.5 115.5Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs leftover chicken , bbq saucea nd 9 sweet potatoto fries Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs Small preworkout shake with egg whites and whey and half banana Post workout Shake:Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs Piece of steak 8oz Grilled chicken wrap with sauce Single oikos yogurt triple zero
Weights:
As to future weight increases should I push every 4 weeks or so for a .07 increase?
10/9/2023Flat BB bench 3x5 240 .07 increase could only hit 4 on last set Incline DB bench 3x6 190 .07 increase Dips 3x8 Bodyweight + 45lbs .07 increase Flat bench press Burnout 1x50 125lbs Leaning single arms side deltoid raise 4x8 40lbs (20lbs ea) Should I push deltoids harder? Chest supported deltoid raise 3x8 60lbs (30lbs ea) Should I push deltoids harder? Front deltoid raises standing 4x8 40lbs (20lbs ea) Should I push deltoids harder? Arnold press 1x50 30lbs (20lbs each) Should I push deltoids harder? 10/10/2023Snatch Grip Deadlift - wide grip 3x8 165lbs Stiff Legged Deadlift 3x8 200lbs V-Taper row 3x9 65lbs DB pullover 3x8 70lbs Shrugs 3x8 275lbs Reverse flys 3x8 40 (20lbs each) Dumbbell Rows - high rep off bench 1x50 55lbs Tricep Kickbacks 3x8 35lbs each feel strong Tricep dips - vertical body position 3x8 bodyweight +25lbs DB Hammer curl - sideways 3x8 40lbs at about max here on set 3 Forearm Curls 3x8 35lbs each brutal DB Curls – Standing 2x50 20lb each one set hammer one set full curl
Thank you for all the comments and feedback, always helpful and appreciated. Have a great night guys!
Mark
10/11/2023 | Protein | 70 | 70 | 70 | 22 | 80 | 58 | 50 | 420 | |
Fat | 15 | 15 | 15 | 10 | 25 | 20 | 27 | 127 | ||
Carbs | 10 | 22 | 10 | 15 | 0 | 20 | 22 | 99 | ||
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 banana | Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs | Leftover potroast and potatoes | Grilled strip steak with steak seasoning, medium rare, awesome. | Yogurt and walnuts | Chicken strips | ||||
10/12/2023 | Protein | 70 | 70 | 70 | 58 | 70 | 40 | 40 | 418 | |
Fat | 15 | 15 | 32 | 20 | 32 | 18 | 15 | 147 | ||
Carbs | 10 | 22 | 20 | 20 | 20 | 12 | 20 | 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 banana | 8 oz grilled chicken breast salad | Yogurt and walnuts | 8 oz grilled chicken breast salad | Grilled salmon and vegetables | Fruit smoothie and egg whites |
10/11/2023 | Squats | 3x8 | 250lbs |
Sumo Squat BB | 4x12 | 225lbs | |
Split squats w/ Barbell | 4x8 | 100lbs | |
Calf raise (straight, pro, sup) | 4x8 | 195lbs | |
Burnout Squats | 1x50 | 125lbs | |
*Walking lunges body weight for warmup 20 each leg | |||
10/12/2023 | Flat BB bench | 3x5 | 240 |
Incline DB bench | 3x6 | 190 | |
Dips | 3x8 | Bodyweight + 45lbs | |
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) |
@man05 you should take time off on off day no training restHere is my midweek update of meals and weights. I could tell I was not as strong on my second chest split given Mondays effort, but I got it completed, killer chest pump on the high rep set of 50 on flat bench, that was cool but now I am kinda swollen looking.
Here are my meals:
10/11/2023Protein 70 70 70 22 80 58 50 420Fat 15 15 15 10 25 20 27 127Carbs 10 22 10 15 0 20 22 99Liquid 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 banana Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs Leftover potroast and potatoes Grilled strip steak with steak seasoning, medium rare, awesome. Yogurt and walnuts Chicken strips 10/12/2023Protein 70 70 70 58 70 40 40 418Fat 15 15 32 20 32 18 15 147Carbs 10 22 20 20 20 12 20 124Liquid 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 banana 8 oz grilled chicken breast salad Yogurt and walnuts 8 oz grilled chicken breast salad Grilled salmon and vegetables Fruit smoothie and egg whites
And todays second split of chest and prior days legs:
10/11/2023Squats 3x8 250lbs Sumo Squat BB 4x12 225lbs Split squats w/ Barbell 4x8 100lbs Calf raise (straight, pro, sup) 4x8 195lbs Burnout Squats 1x50 125lbs *Walking lunges body weight for warmup 20 each leg 10/12/2023Flat BB bench 3x5 240 Incline DB bench 3x6 190 Dips 3x8 Bodyweight + 45lbs 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)
I have the day off tomorrow so I am hopeful I can slow my workout down a bit and savor it more, pull sessions are fun and challenging.
Hope you guys have a great evening, thank you for all the positive comments and support.
Have a good one
mark
Do you mean day off today or on my regular off day?@man05 you should take time off on off day no training rest